How to do a plank

Setup:

1. Starting Position: Begin in a push-up position with your hands slightly wider than shoulder-width apart and feet hip-width apart.
2. Forearm Variation: For the forearm plank, lower yourself down to your forearms, with elbows directly under your shoulders.

Holding the Plank:

• Body Alignment: Maintain a straight line from your head to your heels. Engage your core by squeezing your abs and glutes.
• Shoulders Engaged: Keep your shoulders down and away from your ears.
• Breathing: Breathe deeply and evenly throughout the hold. Avoid holding your breath.

Tips:

• Start with shorter holds: If you're new to planking, start with 10-20 second holds and gradually increase the duration.
• Quality over quantity: Prioritize perfect form, even if you can only hold it for a shorter time.