Level 1 Plank: Knees and Elbows
The plank is a simple but effective exercise to strengthen your core. The exercise is in four different levels.
Step 1: Lay on your stomach.
Step 2: Lift up your torso by resting on your elbows. Ensure your elbows and shout are aligned. Your forearms should be fully on the ground in front of you, parallel to each other, with your elbow at about a 90 degree angle.
Step 3: keep your knees on the ground. Lift from your abs, and be sure not to bend your hips or arch your back.
Level 2: Knees and Hands
Step 1: Get on your hands and knees.
Step 2: Keep your wrists under your shoulders
Step 3: Your knees should not be in line with your hips but behind them. Your torso should be in a straight line from shoulders to knees.
Step 4: Maintain the position for as long as your physical therapist [4] instructs.
Level 3: Feet and Elbows
Step 1: Get on your hands and knees.
Step 2: Stretch your legs behind and flex your toes
Step 3: Place your elbows on the ground directly under your shoulders.
Step 4: Keep your body in a straight line from your shoulders to your toes.
Step 5: Maintain the position for as long as you can.
Level 4: Feet and Hands
Step 1: Get on your hands and knees
Step 2: stretch your legs behind with toes flexed.
Step 3: Ensure your body is align from shoulders to toes.
Step 4: Maintain the position for as long as your physiotherapist or personal trainer instructs.