Pilates Poses: How To Do The Plank

The plank. Vertical arms directly underneath your shoulders, vertical thighs directly underneath your hips, toes relaxed and long. Breathe in and lengthen, tummy, pelvic floor and stabilize your pelvis. Sliding one leg back, keep your knees straight, tummy in, ball of foot, tip of toe and then slide the leg back again. Stabilize and slide the other leg out. Tummy, pelvic floor, breathe out, lengthen, slide out, tip of toe, straight knee, tummy in, ball of foot, tip of toe, slide in.
The next stage, stabilize, slide your leg out, ball of foot. Make sure your knee is really really straight, your tummy's in, the bottom stays still and you slide the other leg out. Gentle point, slide in.

And even more advanced: tummy, pelvic floor, breathe out, lengthen, slide out. Tummy in, ball of foot, keeping your bottom where it is, we slide the other leg out. First leg - point, small lift, touch, ball of foot, straightening, tummy, point, small lift, touch, ball of foot, sliding first leg in and the second, and then have a good stretch back afterwards.

That's how to do the plank. Make sure you warm up first.