Back Plank exercise  

Step 1Step 1 for exercise Plank

  1. To begin start on your knees and elbows, placing elbows directly under your shoulder and your feet up on the toes. To perform the plank lift your body up off the floor by maintaining a straight line from your shoulders to the hips, to the knees.

  2. Hold this position as long as you can while maintaining good form and slowly lower your body back to the floor.

  • The reason why Plank exercise is called as the plank is that you have to retain your body straight as a plank during the whole exercise.
  • Plank strengthen your abdominals, back, and shoulder muscles.

  • Keep your head in line with your body, do not lift it up or let it hang down.
  • Tighten your stomach buttocks and leg muscles. Keep your back straight.
  • Take shallow breaths to keep oxygen moving to the muscles. Do not hold your breath, if you do, you risk a spike in your blood pressure, which could cause you to become a dizzy or blackout or even suffer serious consequences.

  • In case if you feel pain then stop immediately and consult your physician.
  • Avoid raising the hips as this takes the emphasis off the target muscles and do not let your body sag, this will put stress on the lower back.

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