Plank
Step 1 - Start in push-up position, then lower to forearms
Step 2 - Keep body in a straight line from head to heels
Step 3 - Engage core muscles and hold position
Step 4 - Breathe steadily throughout the hold
Recommended Sets & Time:
Beginner: 2-3 sets of 20-30 seconds, 60 seconds rest
Intermediate: 3-4 sets of 30-60 seconds, 45 seconds rest
Advanced: 4-5 sets of 60-120 seconds, 30 seconds rest
What to Focus On:
Core engagement - You should feel your entire midsection working to keep you stable
Straight body line - Imagine a straight line from the top of your head to your heels
Breathing control - Don't hold your breath, maintain steady breathing throughout the hold
Shoulder stability - Keep your shoulders directly over your elbows, not sagging forward
Modifications:
Easier: Perform the plank from your knees instead of your toes
Harder: Hold the plank position for longer durations, building up your time gradually
