Spider Plank (male)

Spider Plank (male) कैसे करें

1. 1

   Set up for Spider Plank with your body weight: clear the space around you and check everything is stable before you start.

2. 2

   Take the starting position shown in the demonstration, with a solid base, your abs braced, and a firm comfortable grip where needed.

3. 3

   Hold the position with your body in one straight line, keeping your abs tight without sagging or hiking your hips.

4. 4

   Exhale on the effort and inhale on the return, taking 2 to 3 seconds each way; repeat for the planned reps or time.

5. 5

   Do not swing, bounce, or round your back: stop and rest if you feel sharp pain, and never hold your breath.