Begin this core-strengthening plank exercise by supporting your body on your elbows (or palms) and toes. It's crucial to maintain a neutral spine throughout the movement, avoiding any sagging or arching of the back and legs.
Aim for 2-3 repetitions, holding each plank for 30 seconds. To add variety and target different muscle groups, consider alternating the hand/elbow positioning between sets. For example, you could perform the first set on your hands, the second set on your elbows, and the third set in a side plank position.
Allow 2 minutes or more of rest between each 30-second plank hold. This targeted core activation routine helps to strengthen the rectus abdominis, obliques, and transverse abdominis, improving overall stability and muscular endurance.
However, individuals with certain health conditions should exercise caution or avoid this exercise entirely. If you've had a cesarean section within the past 6 months, or if you have any tendon issues, internal organ inflammation, or cardiovascular/circulatory problems, it's best to refrain from this exercise until you've consulted your healthcare provider. Proper guidance can help ensure you perform the movement safely and effectively, maximizing the benefits while minimizing the risks.
