Chinese Plank

1. Starting Position:

   • Find two sturdy benches or surfaces that are parallel to each other. Ensure they are stable and can support your weight.

   • Lie face down between the benches with your body straight. Your hips should be supported on one bench while your legs hang off the other.

2. Body Positioning:

   • Your hands should be placed on the ground beside your body or grasped behind your head for added challenge.

   • Keep your body in a straight line from your head to your heels. Engage your core to maintain this position.

3. Movement:

   • Inhale deeply as you brace your core.

   • Hold the plank position, making sure your hips do not sag towards the ground. Your body should remain rigid and straight.

   • Focus on keeping your shoulder blades pulled together and your neck relaxed. Look slightly forward to maintain a neutral spine.

4. Duration:

   • Aim to hold the position for 20 to 30 seconds for beginners. Gradually work towards longer holds as your strength improves.

5. Breathing:

   • Breathe steadily throughout the exercise. Avoid holding your breath, which can lead to fatigue.

6. Ending Position:

   • To finish, gently lower your body to the ground and take a moment to relax before gradually getting up.

Tips:

• Focus on form over duration. It’s better to hold the plank correctly for a shorter time than longer with poor form.

• If you're experiencing discomfort in your lower back, try adjusting your position or taking breaks as needed.