How to do Planks exercise

 A plank is a bodyweight exercise that targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. The exercise is performed by holding the body in a straight line, much like a push-up position, but with the forearms resting on the ground instead of the hands. Here is a basic guide on how to perform a plank:

1. Start by getting into a push-up position on the floor, but instead of placing your hands on the ground, place your forearms on the ground, so your elbows are directly under your shoulders.

2. Extend your legs out behind you so that your body is in a straight line from head to heels.

3. Engage your core by squeezing your abs and glutes. Keep your head in line with your spine and avoid letting your hips sag.

4. Hold this position for the desired amount of time, typically 20-30 seconds for beginners.

5. Release the position slowly and repeat for the desired number of reps.

Make sure to keep your body in a straight line, engage the core and Keep your shoulders relaxed, your head neutral and spine stable while planking. As you progress, you can hold the position for longer or try different variations such as side plank, moving plank or even dynamic plank to add some variations to your workout and target different muscle groups. It is also important to breathe while planking, inhale and exhale deeply and naturally throughout the exercise.