Pilates Exercises - The Plank

1. Begin by drawing your elbows under your shoulder keeping symmetry with your forearms.
(see right)

2. Lift your bodyweight to the plank posture.

3. Lengthen by pushing through your heels.

4. Feel your centre (this includes your back) retain the posture without being too rigid.

5. Only hold whilst you are able to retain form. No longer than 30 seconds.

Maintain:
- Naval to spine
- Awareness and control
- Natural breathing

Do you know...?
Your body type;
Endomorphs are generally more rounded and voluptuous. Ectomorphs tend to be slim or linear in shape.