The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Learn how to do a plank with personal trainer Rob Smyth from F45 Training


How to do it: Make sure you elbows are directly underneath your shoulders. Your shoulders, hips, knees and ankles should all be in one straight line. Don’t hold your breath – remember to keep breathing.


Beginner: Hold the plank for 15 seconds the first day, then add five more seconds every day after that.

Experienced: If you’re experienced with planks start at the 1 minute mark.


*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.