Bodyweight Training

Plank exercise

The plank is a fundamental core stabilization exercise that strengthens the abdominals, lower back, shoulders, and glutes. It improves posture, balance, and overall functional strength without requiring equipment.

Plank exercise demonstration

How to perform Plank

  1. Begin by lying face down on the floor with your forearms flat and elbows aligned beneath your shoulders.
  2. Engage your core and lift your body off the ground, forming a straight line from head to heels.
  3. Keep your elbows under your shoulders and avoid letting your hips sag or raise too high.
  4. Maintain a neutral spine and breathe steadily.
  5. Hold the position for as long as possible with proper form.
  6. Lower yourself gently to the ground to rest or repeat for multiple sets.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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