How to perform Bodyweight Plank with proper form

Starting Position

1. Get down on all fours with your hands under your shoulders and knees under your hips.
2. Extend your legs back, one foot at a time, until your body is in a straight line from head to heels.

Proper Form

• Hand Placement: Keep your hands shoulder-width apart, fingers facing forward or slightly outward.
• Body Alignment: Maintain a straight line from your head to your heels. Avoid sagging your hips or lifting your buttocks too high.
• Core Engagement: Tighten your abdominal muscles to support your spine.
• Neck Position: Keep your head neutral, looking slightly ahead rather than up or down.
• Breathing: Breathe steadily through your nose, avoiding holding your breath.

Common Mistakes

• Dropping Hips: Maintain a straight line; do not let your hips sag.
• Raising Shoulders: Keep your shoulders directly over your wrists to prevent strain.
• Holding Tension: Relax your jaw and shoulders to avoid tension buildup.

Variations

• Knee Plank: Perform with knees on the ground to reduce intensity.
• Plank on Forearms: Rest on your forearms instead of hands for a different challenge.

Duration

Aim to hold the plank position for a sustainable amount of time, gradually increasing as you build strength and endurance.