Plank Pulses

1. Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Engage your core muscles by drawing your navel toward your spine.
3. Perform small, controlled pulsing movements by pushing off on your toes, slightly moving your body forward and backward in a pulsing motion.
4. Keep your upper body stable and avoid sagging or lifting your hips too high.
5. Perform the pulses in a continuous and controlled motion for the desired duration.

1. Focus on controlled and deliberate movements to maximize the engagement of the core muscles.
2. Keep your core engaged throughout the exercise to maintain stability and protect your lower back.
3. Maintain a neutral spine, avoiding excessive arching or rounding of the back.
4. Breathe deeply and consistently to support the engagement of your core muscles.

Easier

• If the full range of motion is challenging, reduce the depth of the pulsing movement, focusing on maintaining good form.
• Start with knee plank pulses if a full plank position is too challenging, gradually progressing to a full plank as strength improves.

Neutral

• Perform the pulses in an elbow plank position for a variation that may feel more comfortable for some individuals.