Arm-Forward Plank

1. Start by lying face down on the floor or on a flat, stable surface.

2. Stretch your legs out behind you and position your arms extended in front of you on the ground, palms down. Your arms should be extended and close together.

3. Push through your toes and forearms to raise your body up off the ground. Your body should form a straight line from your head to your heels.

4. Engage your core by pulling your belly button towards your spine, and tense your glutes.

5. Keep your head in a neutral position by looking down at the floor.

6. Hold this position, keeping your body straight and rigid, for the desired amount of time.

7. To end the exercise, gently lower your body back down to the starting position.

Key Points:

- Ensure that your hips are not sagging or piked up; they should be level with your shoulders and heels for proper form.

- Breathe normally throughout the exercise, and avoid holding your breath.

- The duration of the hold can vary based on your fitness level, but aim to start with short intervals such as 10-30 seconds and gradually increase as you build endurance and strength.

Remember to always consult with a fitness professional or a physician before starting any new exercise routine, especially if you have pre-existing health conditions or concerns.