Plank

jacky

Purpose: Strengthen the transverse abdominus (deep abdominal muscles) to increase core stabilization.
Starting Position: Lie face down (prone) with your forearms on the ground and elbows directly under your shoulders and legs fully extended.
Movement:

• Lift your body onto your forearms while maintaining a neutral spine.
• Draw in and brace your abdominal muscles and glutes for the duration of the exercise. Keep breathing.
• Hold the exercise for 30 seconds while maintaining optimal alignment. Reduce time if necessary to maintain proper form. Repeat 2 times.
  

Plank With Dowel Rod:



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