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.
