Airplane plank

1. 1Set up in a high plank: hands under your shoulders, legs straight, feet a little wider than usual for balance. Squeeze your glutes and brace your stomach so your body makes one line from head to heels.
2. 2Shift your weight slightly and lift one arm forward to shoulder height, thumb pointing up, while lifting the opposite leg to hip height. Keep the raised leg straight and the toes pointing down at the floor.
3. 3Hold that shape and breathe in a steady, shallow rhythm through the effort. Fix your eyes on the floor just ahead of your supporting hand to keep your neck long.
4. 4Keep your hips square to the ground: imagine a glass of water balanced on your lower back that must not tip.
5. 5Lower the hand and foot together with control, reset in the plank, then repeat on the other side. Work both sides for the same time.
6. 6When your hips start to twist or drop, put the limbs down, rebrace and continue rather than holding a broken shape.

• The hips rotate open so one side of the pelvis points at the ceiling.

  →Fix: Press the supporting hand and foot firmly into the floor and turn the raised hip back down until both hip bones face the ground.

• The lower back sags and the ribs drop toward the floor.

  →Fix: Squeeze your glutes and pull your belly button up toward your spine so your ribs and pelvis stay stacked in line.

• Lifting the arm and leg on the same side, which leaves no stable base.

  →Fix: Always pair right arm with left leg and left arm with right leg so your support points sit diagonally opposite.

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