Plank
The foundation of every core exercise you'll ever do. You get into a push-up position but rest on your forearms instead of your hands. Your body forms one straight line from head to heels, and you squeeze everything — abs, glutes, quads — to keep that line rigid while gravity tries to bend it.
The plank teaches your core to do its real job: not crunching, but resisting movement to keep your spine stable. Every advanced calisthenics move (L-sit, front lever, handstand, pistol squat) depends on this same skill. Getting 30 solid seconds here buys you stability that pays off everywhere.
More information:
Video by Get Exercise Confident
How to do it
Place your forearms on the floor with your elbows directly under your shoulders. Extend your legs back so you're balanced on your forearms and toes. Squeeze your glutes, brace your abs, and hold a perfectly straight line from the crown of your head to your heels. Breathe normally — don't hold your breath.
Target
Hold for 30 seconds without your hips sagging or piking up.
Key tips
- Elbows directly under your shoulders
- Don't let your hips drop — squeeze your glutes hard
- Tuck your tailbone slightly so your lower back stays flat, not arched
- Look at the floor slightly ahead of your hands, neck neutral
- Breathe normally throughout
Progression
Before this: if a full plank is too much, start with your forearms on a chair or bench (an incline plank) to reduce load. Work up to full floor plank for 15s, then 20s, then 30s.
Next step: once 30 seconds is comfortable, move on to the Hollow Hold in Level 2 — it trains the same anti-extension core pattern but in the gymnastics-style position used for every advanced skill.