Push-up position (high plank), hands directly beneath the shoulders, arms straight, legs straight, feet hip-width apart. Actively engage the core, glutes and legs, keeping the body in a straight line from head to heel. Look down (neck in a neutral position). Continue breathing calmly, hold the position.
Attention:
Do not let your hips sag (this puts strain on your lower back), buttocks too high (reduces core engagement), shoulders do not slump (actively push outwards, stabilise shoulder blades), no hollow back (gently pull navel inwards), head not overextended (keep neck in line with the spine).
Lighten:
Place your knees on the floor (knee plank); rest your hands on a bench or box (less body weight).
Harden:
Lift one leg (less stable base); alternately touch your shoulders with one hand (shoulder tap = dynamic exercise); Place additional weight on the back; plank with arms reaching forwards (plank reach); place legs on a raised surface; unstable surface for the arms and/or legs; hold a lower push-up position.
Variation:
Vary the position of your hands/arms (e.g. wide, narrow, together).
