Plank: Core-Building Exercise

The plank is a simple yet effective exercise that can help build core strength and stability. Here’s how to do it:

1. Begin on all fours, with your wrists directly under your shoulders and your knees directly under your hips.
2. Extend your legs behind you, keeping your feet together and your toes tucked under. Your body should form a straight line from your heels to the top of your head.
3. Engage your core muscles by drawing your navel toward your spine, and hold this position for 30 seconds to a minute, or as long as you can.
4. To release the pose, gently lower your knees to the ground and come back to all fours.

Here are some tips for doing the plank safely and effectively:

1. Keep your body in a straight line: Avoid letting your hips sag or lifting your buttocks too high. This can put undue stress on your lower back.
2. Engage your core: Keep your abs and glutes engaged throughout the pose to help support your spine.
3. Breathe deeply: Don’t hold your breath while holding the pose. Inhale deeply through your nose and exhale through your mouth.
4. Start slowly: If you’re new to planking, start with shorter holds and work your way up as you build strength.
5. Avoid the plank if you have wrist or shoulder injuries: If you have wrist or shoulder injuries, the plank may not be the best exercise for you. Consider modifying the pose by doing it on your forearms instead of your hands.

Incorporating planks into your regular workout routine can help strengthen your core muscles, improve your posture, and reduce your risk of injury.