Plank (Knees or Toes) Hold – 3 sets x 30 sec hold, 45 sec rest
Starting Position: Begin in a forearm or high plank position, with elbows directly under shoulders (forearm plank) or hands under shoulders (high plank). If on knees, lower the knees to the ground while keeping your body in a straight line from head to knees.
Execution: Engage your core, glutes, and quads, keeping your body in a straight line from head to heels (or knees). Hold the position for the designated time.
Muscles Worked: Core (rectus abdominis, transverse abdominis), glutes, shoulders.
Form Tips: Avoid letting your hips sag or rise, and keep your head in a neutral position.