Forward Plank

• Assume the position shown in fig. 1 with weight supported on toes and elbows/forearms. Elbows should be shoulder width apart and directly under the shoulders; feet are either together or slightly apart. Hips are held low so that a straight line could be drawn between the ankles, hips and shoulders.
• Maintain head in alignment with the spine (do not look ahead or to the side).
• Hold this position while breathing normally.
• Perform 3 holds of 10-60 seconds using a 1:1 work: rest ratio.