Forearm (Standard) Plank You’ll need to master this exercise before attempting the other plank styles, as it’s the starting position for many of them. Lie facedown with your legs extended, keeping your weight on your toes. Your feet should be together. Then, place your elbows directly beneath your shoulders and extend your forearms. Your body should form a straight line from head to heels. Engage your abs. Look straight down so that your head is facing the floor. Hold for 30 seconds or as long as you can. Straight-Arm Plank Begin on all fours. Extend your legs and push up onto your toes, keeping your feet together. Then, straighten your arms so that they are fully extended with your hands directly under your shoulders. Contract your abs and keep your body in a straight line. Hold for 60 seconds or as long as you can. Reverse Plank Start in a standard plank position, then rotate so that your face up with your body suspended between your forearms. Your elbows should be directly underneath your shoulders. Your feet should be together, resting on your ankles, with your toes pointed upward. Engage your low back and core and hold for 60 seconds or as long as you can. Knee Plank If you’re unable to hold a basic plank for long, try a knee plank. Start in a basic plank position, but lower your knees to the ground. Engage your low back and core. Keep your elbows directly under your shoulders and your forearms extended. Make sure your feet are together with only your toes touching the ground. Hold for as long as you can. Plank With Shoulder Touches From a standard plank position, reach your right hand to touch your left shoulder, keeping your elbows planted on the floor. Return your right hand to the floor, then lift your left hand to touch your right shoulder, again making sure to keep your elbows planted on the floor. Do 10 reps on each side. Side Plank Begin by lying on your side. Prop yourself up on your elbow, making sure that it is directly under your shoulder. Stack your legs. Contract your core and raise your hips until your body is in a straight line from the crown of your head to your feet. Hold the position for 15 seconds, then repeat on the opposite side. To challenge yourself, reach the top arm in a straight line towards the ceiling and hold. Dolphin Plank Begin in a straight arm plank (see above). Slowly push back on your toes as you raise your glutes so that your body forms a triangle with the floor. Hold for 60 seconds or as long as you can. Caterpillar Plank Begin in a straight arm plank (see above). Next, bend your left knee and bring it up and in toward your chest. Then, twist your waist as you push your bent left leg out until it’s parallel to the floor. Return to starting position and repeat on the opposite side. Perform 10 reps on each side.