1. Begin in a plank position, placing your hands directly under your shoulders, with your arms fully extended, and your body forming a straight line from your head to your heels.
2. Engage your core to keep your body stable and prevent your hips from dropping or raising too high.
3. Without moving the upper body, slowly step one foot back at a time as if you are trying to touch the wall behind you with your toes. Ideally, your toes should not actually move, the motion should be minimal, and the focus should be on core stability.
4. After holding the position for a specified duration, return your foot to the starting plank position and repeat with the other foot if a stepping motion is included in this variation.
5. Maintain a neutral neck and spine alignment throughout the exercise.
6. Continue holding the plank and alternating foot steps for the desired time or number of repetitions.
Depending on the specific interpretation of "Back Steps Plank," the exercise might involve simply holding a plank with an isometric contraction of the muscles or stepping back with the toes to create dynamic tension while holding the plank position. The images provided do not show the motion of stepping back, but only the muscles activated during a standard plank hold.
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