The core musculature has a huge impact on posture, injury prevention and the overall performance of firefighters. The plank exercise is important to use as a baseline exercise to strength the core and to help prevent lower back injuries.
To begin, lay prone on the floor. Align your elbows directly underneath your shoulders with your hands flat on the ground. Dorsiflex toes so the tips of your toes are on the floor. Tighten your core as if someone is about to punch you in the gut, and in one motion push through your hands, elbows and toes until your body is off the floor and in a straight line through your ears, shoulders, hips, knees, and ankles. Continue to breathe slowly through pursed lips for allotted time.