Hand Plank

1. Starting Position:
- Begin in a tabletop position on a mat or a soft surface.
- Place your hands directly under your shoulders and ensure your fingers are pointing forward.

2. Body Alignment:
- Extend your legs back, straightening them so your body forms a straight line from your head to your heels.
- Your feet should be hip-width apart.
- Keep your toes tucked under for additional stability.

3. Engage Your Core:
- Tighten your abdominal muscles, pulling your belly button towards your spine to stabilize your body.
- Avoid sagging your hips or raising your buttocks too high; maintain a flat back.

4. Head and Neck Position:
- Keep your head in a neutral position, looking slightly ahead of you rather than straight down.
- Your neck should remain in line with your spine, relaxed, and not strained.

5. Hold the Position:
- Maintain this position, breathing steadily and deeply.
- Start with holding for 20-30 seconds and gradually increase as you build strength.

6. Finishing the Exercise:
- To exit the plank, gently lower your knees to the mat, coming back into a tabletop position.
- Take a moment to stretch or relax your back if needed before moving on to another exercise.

Tips:
- Keep your body tight throughout the exercise to maximize effectiveness.
- Always listen to your body; if you feel discomfort in your wrists or back, modify the position or take a break.