Plank

Starting position:

From the push-up position (leaning on your hands) go to a push-up position with your weight on your forearms. Your elbows are perpendicular to the mat under your arms and your forearms are supporting you at shoulder-width apart, in line with your elbows. Stretch your legs back and press your toe tips against the mat a little than shoulder-with apart.

Exercise:

Firm up your body core and keep your pelvis in a neutral position. Fix your shoulder blades and do not hunch your upper back. Your forehead points at the mat and is slightly lifted backwards and up. Stay in that position and do not change the stretch for the required time while concentrating on abdominal breathing.

Note:

Your body core must be fixed as much as possible without unnatural over bending at the waist and chest. When the proper technique is not followed there is very strong pressure on vertebrae, especially in the lower back and repeated poor technique can lead to severely damaged discs. To exercise correctly, make sure you use abdominal breathing and make sure you sufficiently involve all segments of your inner stabilization system (body core).

Keep your heels parallel with your toes. Fix your shoulder blades to the chest so that they do stick out during the movement but avoid having them relaxed and too far apart. Slightly push your chest towards the mat. Keep a 90-degree angle at your elbows.

Recommendation:

The technique is quite demanding and you can begin doing the exercise while on your knees. It is good to do this exercise in front of a mirror to your side to watch for the correct technique and avoid bending of the spine.