Plank

⚙️ Required Equipment / Starting Position:

Starting Position: Assume a kneeling position on the floor.

Support Setup: Place your forearms on the floor, ensuring your elbows form a 90-degree angle and your forearms are parallel to each other.

Knee Position: Your knees should be at shoulder width (or slightly wider than hip-width).

📏 Body Stabilization and Alignment:

Weight Distribution: The body should evenly support weight on the knees, forearms, and elbows.

Body Line: Maintain a straight line from your head to your hips. Focus on overall core stability.

Head and Neck: Keep your head in line with your spine. Avoid lifting the head too high. Maintain a comfortable distance between the chin and chest (neutral neck).

💪 Muscle Activation:

Tense the abdominal and gluteal muscles strongly.

While maintaining the plank position, actively pull your forearms inward towards your knees and pull your knees inward towards your elbows. Note: The forearms and knees should not actually move; this is an isometric action to increase tension.

Pelvic Control: Do not allow the pelvis to drop (sag) or rise higher (pike) than the straight line you established.

🌬️ Breathing and Duration:

Breathing: Breathe evenly and deeply, focusing on expanding your breath into your back ribs.

⏱️Duration of Hold: Begin with short intervals (e.g., 60-90 seconds), and gradually increase the duration of the exercise over time.