Plank
An isometric hold on your forearms that trains your core to keep your body straight. It builds trunk endurance with no equipment.
Plank कैसे करें
Place forearms on the floor with elbows under shoulders and legs extended behind you.
Tuck your toes and lift your body into one straight line from head to heels.
Tighten your abdomen and glutes, keeping your neck neutral.
Breathe steadily and hold the position without letting hips sag.
Stop and rest if your lower back arches or you cannot breathe normally.
टिप्स
- Pull your elbows toward your toes to make your abs work harder.
- End the set when your hips start to sag.
आम गलतियां
- Letting your hips sag toward the floor.
- Raising your hips into a pike.
- Holding your breath.
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