Purpose: Many swimmers are looking for challenging, applicable core exercises. The Plank T forces frontal plane stability, while maintaining a straight spine. This exercise may help those with weak hips during breaststroke or those who wiggle during freestyle. Directions: Maximally contract your core and posterior tilt your pelvis. Next, maximally contract your glutes by squeezing them as much as possible. Then, get in the plank position with your feet slightly wider than normal and move one arm outside of your body's base of support. While doing this attempt to minimize movement from the body.