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Day 4 Plank: 12 Days of Fitness

On the fourth day of Fitness

My Y Coach gave to me

Thirty (30) seconds of planks

Twenty (20) awesome push-ups

Twenty (20) pop squats

and one minute of high knees by the tree

The plank is a simple and effective body weight exercise that you can do anywhere. In the plank position, you are forced to hold your body in a position that engages the core (abdominal muscles), shoulders, arms, and glutes. You can perform a standard plank, a forearm plank and/or a knee plank. When you become fatigued or if your core is a little weak it is easy to use sub-optimal form. Don’t do it!! Check your form in the mirror or ask a fitness friend to make sure that you are performing the exercise correctly. Below are links to several videos to help illustrate how to plank correctly.


  • Elbow plank vs. Full plank:

  • Plank on

  • Greatist:

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