Begin in a quadruped (all fours) position, maintaining a neutral spine. Align your knees directly under your hips and your wrists under your shoulders. Stabilize the scapulae and ensure your fingers are pointing forward.
Inhale — brace your core to prepare, focus on spinal alignment and axial elongation, and glide the scapulae into the spine in a neutral position.
Exhale — While maintaining core brace, extend one leg at a time backward, placing the feet on the floor to reach the front plank position. Keep the feet hip-width apart and parallel while aligning the body in plank in a straight line from head to toe.
Inhale — Hold the plank position for four counts, ensuring full-body alignment. Focus on core activation and strong leg extension.
Exhale — Maintain the plank for about 4–8 counts, emphasizing body stability and control. Keep your weight toward the balls of the feet, avoiding tension in the upper body.
Inhale — Bend one leg at a time to return to the starting quadruped position with control and core brace.
Complete 4–10 repetitions with focus on control.
