To perform a plank, assume a prone position and hold your body in a straight line from head to heels, engaging your core muscles to maintain stability and improve spinal and pelvic stability.
Here's a breakdown of how to perform a plank correctly:
- Start in a prone position: Lie face down on the floor.
- Assume the plank position: Position your hands directly underneath your shoulders, as if you were about to do a push-up, or rest on your forearms if performing a forearm plank.
- Engage your core: Tighten your abdominal muscles, drawing your navel towards your spine.
- Maintain a straight line: Ensure your body forms a straight line from your head to your heels. Avoid sagging in the middle or hiking your hips up.
- Hold the position: Maintain the plank position for the desired duration, focusing on keeping your core engaged and your body aligned. Start with 20-30 seconds and gradually increase the time as you get stronger.
- Breathe steadily: Breathe deeply and consistently throughout the exercise.
- Maintain proper form: If your form starts to break down, rest and then resume. It's better to hold a plank correctly for a shorter time than to hold it incorrectly for longer.
A plank is an isometric exercise that builds core strength and stability. Consistent practice with proper form will yield the best results.
