1. Starting Position:
- Begin by lying on your side. You can choose either your left or right side.
- Keep your legs straight and stacked on top of each other.
- Extend your bottom arm straight beneath your shoulder. Your forearm should be perpendicular to your body.
2. Positioning:
- Your top arm should be extended straight up towards the ceiling, so your body forms a straight line from your head to your feet.
- Engage your core muscles by tightening your abs.
3. Movement:
- Press into your bottom arm to lift your body off the ground. Your body should form a straight line.
- Keep your hips elevated and avoid letting them sag towards the floor.
- Hold this position for the desired amount of time, usually 20-60 seconds, depending on your fitness level.
4. Breathing:
- Breathe steadily and avoid holding your breath while in the plank position.
5. Finishing the Exercise:
- Slowly lower your body back to the starting position.
- Switch to the other side and repeat the exercise.
Tips:
- Ensure that your neck is in a neutral position, looking straight ahead or slightly upward.
- If you find it difficult to balance, you can bend your knees and rest them on the ground for support, maintaining the arm position.
- Aim to keep your body as straight as possible to maximize the effectiveness of the exercise and engage the core fully.
