Instructions:
- 1Start in a push-up position with your forearms on the ground.
- 2Place the weight on your lower back, ensuring it is secure and comfortable.
- 3Lift your body off the ground maintaining a straight line from your head to your heels.
- 4Keep your abs and glutes contracted as you hold the plank position for a prescribed time.
- 5Lower yourself back onto the ground in a controlled manner to release the pose.
Tips:
- Ensure your body remains straight throughout the exercise and avoid lifting your hips too high or letting them sag.
- Keep your head relaxed and avoid looking upwards.
- Remember to breathe evenly throughout the exercise.
- If the weight feels uncomfortable or if it causes a strain, reduce the weight and ensure that it's placed correctly.