Hand Plank

1. Starting Position:

   • Begin in a tabletop position on a mat or a soft surface.

   • Place your hands directly under your shoulders and ensure your fingers are pointing forward.

2. Body Alignment:

   • Extend your legs back, straightening them so your body forms a straight line from your head to your heels.

   • Your feet should be hip-width apart.

   • Keep your toes tucked under for additional stability.

3. Engage Your Core:

   • Tighten your abdominal muscles, pulling your belly button towards your spine to stabilize your body.

   • Avoid sagging your hips or raising your buttocks too high; maintain a flat back.

4. Head and Neck Position:

   • Keep your head in a neutral position, looking slightly ahead of you rather than straight down.

   • Your neck should remain in line with your spine, relaxed, and not strained.

5. Hold the Position:

   • Maintain this position, breathing steadily and deeply.

   • Start with holding for 20-30 seconds and gradually increase as you build strength.

6. Finishing the Exercise:

   • To exit the plank, gently lower your knees to the mat, coming back into a tabletop position.

   • Take a moment to stretch or relax your back if needed before moving on to another exercise.

Tips:

• Keep your body tight throughout the exercise to maximize effectiveness.

• Always listen to your body; if you feel discomfort in your wrists or back, modify the position or take a break.