Plank Variations: Core Strength Essentials

Start in a Neutral Position
- Begin in a tabletop position (hands and knees on the mat).
- Ensure your wrists are directly under your shoulders and your knees under your hips.
Extend Your Legs
- Step your feet back, straightening your legs one at a time.
- Keep your toes tucked under and the balls of your feet pressing into the mat.
Align Your Body
- Your body should form a straight line from the crown of your head to your heels.
- Engage your core by pulling your navel toward your spine.
- Avoid letting your hips sag or pike up.
Position Your Hands
- Spread your fingers wide for a solid base.
- Press firmly into the mat with your palms, evenly distributing your weight.
Maintain a Neutral Spine
- Look down at the mat to keep your neck in line with your spine.
- Avoid craning your neck or tucking your chin.
Hold the Pose
- Breathe deeply and steadily.
- Hold the position for 20-30 seconds initially, gradually increasing as your strength improves.

Engage the Core: Imagine drawing your belly button toward your spine to activate the abdominal muscles.
Adjust Your Shoulders: Keep your shoulders away from your ears and engage the upper back muscles.
Stabilize the Hips: Ensure your hips don’t drop or lift too high. Think of creating a straight line.
Press Through the Heels: Push your heels back to engage your legs and create stability.
Use Props if Needed: Place your knees on the mat for a modified version, especially if you’re building strength.

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