Plank

The lesson

1. 01

   Wrists under shoulders

   Hands flat, fingers spread, toes tucked under, feet stepped back so you're one straight line from heels to head.

2. 02

   Push the floor away

   Press through both hands so your shoulders stay broad instead of sinking between them. Draw your front ribs in and reach your heels back.

3. 03

   One breath, elbows straight

   In the flow this is a single breath, not a long hold. No sagging hips, no piking up — and the elbows stay locked, because the lowering comes afterwards.