How to do plank

Coach's Tips

The plank is an excellent exercise for strengthening the core, which is central to body stability.

Start Position

1. Begin by lying face down on the floor, positioning your forearms on the ground.

2. Ensure that your elbows are aligned directly below your shoulders, and your forearms are parallel.

3. Keep your feet back, with toes touching the floor.

4. Maintain a straight line from your head down to your feet.

Proper Form

1. Engage your core and glutes, lifting your body off the ground.

2. Hold this position for 30-60 seconds, ensuring your body remains aligned.

3. Once completed, gently lower your body back to the starting position.

Breathing Technique

1. Breathe in deeply as you lift your body off the ground.

2. During the hold, exhale slowly and consistently.

Precautions

1. Be cautious not to arch your back or allow your hips to drop.

2. Maintain steady breathing to avoid holding your breath during the exercise.

3. If you experience pain or discomfort in your lower back, cease the exercise and seek advice from a doctor or physical therapist.