Plank

To perform a plank, start by lying face down on the ground. Place your forearms on the floor, elbows aligned below your shoulders, and hands flat or clasped together. Extend your legs behind you, toes tucked under. Engage your core and lift your body off the ground, forming a straight line from your head to your heels. Keep your neck neutral, gaze slightly ahead or down. Hold this position, ensuring your hips don't sag or lift too high. Focus on breathing steadily while maintaining the pose. Aim to hold the plank for 20-30 seconds initially, gradually increasing the duration as you build strength.