1. Starting Position:
- Find a low, stable surface, like a bench or a sturdy table.
- Kneel down in front of the surface and place your forearms on it, ensuring your elbows are directly below your shoulders.
2. Body Positioning:
- Step your feet back, one at a time, until your body is in a straight line from your head to your heels.
- Keep your feet hip-width apart and your toes tucked under for stability.
3. Align Your Body:
- Engage your core muscles by pulling your belly button towards your spine.
- Ensure your body forms a straight line—avoid sagging your hips or raising your butt.
4. Hold the Position:
- Maintain this plank position, keeping your head in a neutral position by gazing slightly ahead of you.
- Breathe steadily and try to hold for 20-30 seconds, increasing the duration as you get stronger.
5. End Position:
- To finish, gently lower your knees to the ground and sit back into a child’s pose or simply rest.
Tips:
- If you're new to this exercise, try starting with your knees on the ground to reduce intensity.
- Ensure that your shoulders are relaxed and away from your ears.
- Focus on maintaining a strong core throughout the exercise.
