High Plank

1. Begin on your hands and knees in a tabletop position.
2. Align your wrists directly under your shoulders with your fingers pointing forward.
3. Extend your legs straight behind you, balancing on your toes.
4. Ensure your body forms a straight line from your head to your heels.
5. Engage your core muscles to prevent sagging in the lower back.
6. Keep your shoulders stacked over your wrists, and avoid letting them hunch up towards your ears.
7. Maintain a neutral spine by keeping your head in line with your spine.
8. Look down at the floor to avoid straining your neck.
9. Engage your abdominal muscles, quads, and glutes for full-body activation.
10. Breathe deeply and consistently while holding the position.
11. Hold the position for a set duration.

1. Focus on maintaining a straight line from head to heels. Avoid arching or rounding the back.
2. Ensure your hands are directly under your shoulders for optimal stability.
3. Actively contract your core muscles to stabilize the spine and prevent the lower back from sagging.
4. Breathe deeply and avoid holding your breath. Controlled breathing helps with stability.
5. Distribute weight evenly on your toes and avoid letting the hips rise too high or sag too low.
6. Keep your shoulder blades pulled down and back to maintain stability in the upper body.

Easier

• If a full high plank is challenging, start with a knee plank by balancing on your hands and knees.
• Place your hands on an elevated surface, like a bench or step, to decrease the intensity.

Harder

• Instead of holding a static high plank, incorporate knee-to-elbow movements for added challenge.
• Lift one arm at a time while maintaining the plank position to engage the upper back.

Neutral

• Perform the plank on your forearms instead of your hands for a slightly different variation.