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Plank. 1  1. Lie on your stomach, flat on the floor. 2  1. Lie on your side with your legs straight and your body in a straight line (shoulders and hips stacked one on top of the other; donât lean forward or backwards). 3  1. Get into a push-up position with your arms extended. 4  1. Get into a plank position.
Instructions. 1  Begin in Downward-Facing Dog (Adho Mukha Svanasana). Lower your hips and shift your weight forward to come into Plank Pose (the top of a push-up): Palms flat, body extended, with your legs reaching through your heels. 2  Step your feet together and press your weight down through your right hand and forearm.