Exercise Directory: Exercise #34: Full Plank [Flat Palm]

​This exercise focuses on working your entire body ... especially your core and upper body. It's one of the best exercises that you can do that doesn't require anything other than your own body weight. 

STEP #1: Start by getting into plank position. Place your hands below your shoulders and extend your arms so that they are straight. The width of the position of your hands will work your upper body in slightly different ways.

STEP #2: Next walk your feet out so they are extended behind your body.

STEP #3: Position your body so that you create a straight line from your shoulders to your heals. Your back should be in a neutral position. Make sure your lower back isn't sagging/arching.  With that said, your butt should not be sticking up in the air.

Side View:

Front View:

​STEP #4: Tighten your entire body ... including your abdomen, lower back, upper body, and your bottom.
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​​STEP #5: Hold this position until you start feeling your body fatigue. You will typically feel a shaking of your body when you are about to reach your fatigue point. 
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​STEP #6: Time your plank ... and then each time you do this exercise, try to add 10 more seconds ... until you can hold the plank position for 2 minutes or even longer.

NOTE: Proper form is important throughout all exercises. If you feel like your are breaking form, stop the exercise ... rest and repeat.

NOTE: This exercise will help build sculpted shoulders, will help strengthen your arms, and will help build a stronger core.

Photos by Kenny Johnson Photography.