Plank

Begin on hands and knees, then step both feet back so your body forms one straight line from heels to head.

Stack your shoulders directly over your wrists and spread your fingers wide, pressing firmly through the whole hand to protect your wrists.

Draw your navel toward your spine and firm your thighs so your hips stay level, neither sagging down nor lifting up, keeping your lower back long.

Reach back through your heels and forward through the crown of your head, breathing steadily as you broaden across the upper back.

Hold for 20 to 30 seconds, keeping the breath even, then lower your knees to the floor to come out.

If your wrists complain, you can come down to your forearms or take the knees-down version instead.