Commando plank

1. 1Set up on your forearms with elbows under your shoulders, feet about hip width apart, body in one line from heels to head.
2. 2Squeeze your glutes and brace your middle as if bracing for a light punch, and pull your shoulder blades slightly apart so your upper back is flat, not sagging.
3. 3Plant your right hand under your shoulder and press up, then bring the left hand alongside it so you finish in a straight-arm plank. Keep your hips level as you press.
4. 4Lower back down one arm at a time, right forearm first, then left, returning to the start position. Alternate the leading arm each time so both sides do equal work.
5. 5Breathe out as you press up, breathe in as you lower, and never hold your breath for the whole effort.
6. 6Keep the pace steady and controlled for the whole set rather than rushing, and stop the movement if your hips start to drop or twist.

• The hips rock side to side each time an arm moves.

  →Fix: Widen your feet and think about driving the opposite hip down as you press, so the pelvis stays square to the floor.

• Hips sag and the lower back arches as fatigue sets in.

  →Fix: Squeeze your glutes and tuck your ribs down toward your hips, and slow the pace to keep that line.

• Hands drift out wide or forward, making the press up heavy and awkward.

  →Fix: Place each hand directly under its shoulder, roughly where the elbow was, so you push straight up.

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