Level 1: On Knees
This plank is excellent for beginners because it allows you to concentrate on proper form and activating the core. Place your hands directly under your shoulders, belly button pulled towards the spine, and spine straight like a board.
Resting your knees on the ground puts less stress on your lower back. Rest your knees on a rolled-up mat or towel if they feel uncomfortable on the floor.
Level 2: On Forearms
Place the forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together, spine long, keep your gaze between your hands and don’t forget to breathe.
Level 3: High Plank
Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. Hold for the length of time but never compensate proper form, so if needed change to your forearms or on your knees.
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