Iytw Plank

1. Select an appropriate weight for your dumbbells. Begin with a lighter weight to ensure good form.

2. Get into a plank position on the floor. Your body should be in a straight line from your heels to your head. Place the dumbbells on the floor where your hands are positioned, aligned with your shoulders.

3. Grip one dumbbell with one hand while stabilizing your body with the other hand flat on the floor.

4. Keeping your core muscles engaged and your body as still as possible, slowly lift the dumbbell straight out in front of you at shoulder height, keeping your arm straight.

5. Hold the raised position briefly, ensuring your body doesn't rotate, and then gradually lower the dumbbell back to the starting position.

6. Repeat the movement with the other arm, alternating between the two for a set number of repetitions.

7. Perform the exercise for the desired number of sets, resting in between as needed.

Safety and Tips: Keep your core braced throughout the exercise to protect your lower back and maintain stability. Avoid rotating your hips or shoulders while lifting the dumbbell. Your body should stay parallel to the floor. Avoid locking your elbows when your arm is fully extended. Start with a lightweight to focus on proper form and prevent any strain or injury. If the exercise is too challenging with weights, try performing it with just your body weight to build up strength.

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