Elbow Plank

1. Begin by lying on your stomach on a mat.
2. Position your elbows directly under your shoulders, with your forearms parallel to each other.
3. Lift your body off the mat by straightening your legs and supporting your weight on your forearms and toes.
4. Keep your body in a straight line from head to heels, forming a plank position. Avoid letting your hips sag or raising them too high.
5. Engage your core muscles by drawing your navel toward your spine. Hold this position.
6. Maintain a neutral neck and spine. Avoid looking up or letting your head drop.:‍
7. Breathe deeply and evenly throughout the exercise.
8. Hold the elbow plank for the desired duration.
9. Lower your body back to the mat to rest.

1. Prioritize proper form over duration. Keep your body aligned, and avoid letting your form deteriorate.
2. Focus on controlled breathing to maintain stability and prevent breath-holding.
3. Continuously engage your core muscles throughout the exercise to maximize its effectiveness.
4. Ensure that your spine remains in a neutral position. Avoid rounding or arching your back.
5. Pay attention to the position of your hips. Keep them in line with your shoulders and heels.

Easier

• If a full elbow plank is challenging, start with a knee plank by keeping your knees on the mat while maintaining a straight line from head to knees.
• Perform the elbow plank with your forearms on an elevated surface, such as a bench, to decrease the difficulty.
• Begin with shorter durations and gradually increase the time as your strength and endurance improve.