I'm excited so many of you are up for joining the 4QL July Plank Party!

Here's what we are doing. For the month of July, we are doing a plank a day. What's a plank? It's a great way to tone your abdominals, back, glutes, and shoulders.

Set the goal to do planks at least 5 days a week. If you want to be an overachiever, you can do it everyday, but for those just starting out, I would recommend taking a day or two off—at least in the first few weeks. I'm committing to planking Monday through Friday.

You will have greatest success if you join the party with a friend. I have a group text message set up with my friends, Julie and Christy. We text every day and say "done" just to hold ourselves accountable. If you can't find a planking buddy, you have the 4QL community to cheer you along. Just post your successes on this page below in the comments section or on our Facebook page.

We will be doing 5 minutes of planking.

1. Elbow plank

2. Side plank

3. Elbow plank

4. (Other) Side plank

5. Straight arm plank

In the beginning, you will likely not actually be in plank position for the full 5 minutes, unless you have been doing planks for a while. Just try to hold the plank for as long as you can during the minute. If you can only hold it for 10 seconds to start with, that's perfectly okay. Rest for a few seconds and then try again until the minute is up. You can also do a modified plank by putting your knees on the floor. You will still feel your abdominals working.

In between minutes, take about 20-30 seconds to regroup (or more if you need) and then start your next minute. If you prefer to break up your 5 one-minute sets of planks throughout the day, that's okay too. Perhaps you do a one-minute plank in the morning, another at lunch, and so on. The idea is to just do it. However works best for you is the right way to do it.

Planking with the correct form is essential. We don't want you to get injured doing this. Be very careful about not sagging when you do it because that puts strain on your lower back. Concentrate on tilting your pelvis and contracting your abs and glutes.

Elbow Plank

• Lie face down on the floor (mat, carpet, or grass) resting on the forearms, palms flat on the floor.
• Push off the floor, raising up onto toes and resting on the elbows. Your elbows should be in line with your shoulders.
• Keep your back flat, in a straight line from head to heels.
• Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Contract your abs by imagining someone is about to punch you in the gut. Hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Modify by placing your knees on the floor.

Side Plank

• Lie on your right side with your legs straight.
• Prop yourself up with your right forearm so your body forms a diagonal line.
• Rest your left hand on your hip.
• Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Be sure your hips and knees stay off the floor.

Straight Arm Plank

Same as elbow plank in form, but your hands, rather than forearms are on the mat. Arms are straight.

Don't hesitate to ask if you have any questions. Just post your questions below.

Okay, who's in? Chime in below and sign on for the 4QL July Plank Party! Tell a friend to join the fun!

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Dina Colman, MA, MBA is an author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.