Start in a forearm plank position, with your elbows directly beneath your shoulders, forearms parallel to the floor, legs straight, feet hip-width apart, and your head in a neutral position (looking down at the floor). Lift the body so that a straight line is formed from head to heels, keeping the abdomen, buttocks and legs actively engaged. Push gently from the shoulders (do not sag), hold the position, and continue to breathe calmly and evenly.
Attention:
Avoid arching your back (lower back sagging – lack of core and gluteal engagement), do not raise your hips too high (pike position), do not let your shoulders slump or drop, do not let your head hang or push it forwards (strain on the neck), and ensure you maintain sufficient body tension throughout (otherwise the exercise loses its effectiveness).
Lighten:
Knees on the floor (knee plank); hands raised (e.g. on a bench or box); feet placed wider apart.
Harden:
Feet closer together; hold the position on one arm or one leg; weight on the back; unstable surface (possible for both arms and legs); high plank or extended plank (longer lever).
