Lifestyle

7 steps to perform Plank correctly at home

Image credits: Freepik

Step 1: Get into Position

Position yourself face down, resting your weight on forearms and toes. Keep your elbows directly under shoulders, forming 90-degree angle. Ensure your body forms straight line.

Image credits: Freepik

Step 2: Engage Your Core

Tighten your abdominal muscles to engage your core. Imagine pulling your belly button toward your spine. Be mindful not to let your lower back sag or your hips rise too high.

Image credits: Freepik

Step 3: Align Your Body

Position your feet hip-width apart. Squeeze your glutes to further engage your core and support your lower back. Keep your neck in line with your spine.

Image credits: Freepik

Step 4: Hold the Plank

Maintain the position for as long as you can. Start with 10-20 seconds and gradually increase the duration. Focus on your breathing.

Image credits: Freepik

Step 5: Maintain Proper Form

Continue to engage your core muscles throughout the exercise. Check your alignment regularly to ensure your body remains in a straight line. Avoid dropping your hips.

Image credits: Freepik

Step 6: Challenge Yourself

As you become more comfortable with the basic plank, consider variations like the side plank or forearm plank with leg lifts to increase intensity.

Image credits: Freepik

Step 7: Listen to Your Body

If you experience pain or discomfort, especially in your lower back or shoulders, stop immediately and adjust your form.

Image credits: Freepik

World Smile Day 2023: Messages and greetings for loved ones

7 things white hair at early age indicate

Karla Caves: A time capsule you need to get on

7 ways to reduce stress and anxiety