Plank.

How to do it.

1. Step 01

   Start in a push-up position, then lower onto your forearms, keeping elbows directly under shoulders.

2. Step 02

   Extend your legs straight back, resting on the balls of your feet.

3. Step 03

   Form a straight line from your head to your heels, avoiding hip sagging or raising.

4. Step 04

   Engage your core, glutes, and quadriceps to maintain rigidity.

5. Step 05

   Keep your neck neutral, looking down at the floor.

6. Step 06

   Hold this position for the desired duration, breathing steadily.

Pro cues.

• Actively squeeze your glutes and brace your abs as if preparing for a punch.

• Avoid letting your hips sag or pike up too high.

• Focus on maintaining a perfectly straight line throughout your body.