1. Starting Position:
- Begin in a plank position. Place your forearms on the ground, shoulder-width apart, and extend your legs behind you so that your body forms a straight line from head to heels.
- Keep your elbows directly below your shoulders and engage your core muscles to maintain stability.
2. Pike Movement:
- From the plank position, push your hips up towards the ceiling. Your body should form a triangle with your head towards the ground and feet flat.
- Hold the pike position for a moment, ensuring that your core remains engaged.
3. Transition to Climber:
- From the pike position, lower your hips back to the plank position.
- Once in plank, bring your right knee towards your right elbow, engaging your core as you do this.
- Return your right leg to the starting plank position and repeat with your left knee.
4. Repetitions:
- Continue alternating knees, performing a climber motion for 10-15 repetitions per side or for a set time (e.g., 30 seconds).
5. Final Position:
- After you complete your climbers, return to the plank position once more before resting.
6. Breathing:
- Breathe steadily throughout the exercise. Exhale when bringing your knees in and inhale as you return to plank.
7. Tips:
- Keep your back flat and try not to let your hips sag or rise too high during the plank position.
- Keep your neck relaxed and gaze slightly forward to maintain alignment.
Note:
- Start with shorter durations or fewer repetitions if you’re a beginner, and gradually increase as you become stronger.
