Plank Form and Variations Guide
Planks develop core stability that transfers to heavy lifts. Start on elbows, body in a straight line from head to heels. Don't let hips sag or pike up. Squeeze glutes and brace abs hard. Breathe normally—don't hold your breath. Start with 20-30 seconds, progressing to 60+ seconds. Once you can hold 60 seconds, make it harder: lift an arm, lift a leg, or do RKC planks with full-body tension.
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