For those who are unfamiliar with planks or have not performed them in a considerable amount of time, it is recommended that you begin with a modified version of the forearm plank.
Despite the fact that this relieves strain on your lower back, it will still provide you with an excellent core workout. After some time has passed, you will be able to go to the standard forearm plank.
Lie down on your stomach with your arms resting on the ground for support. Make certain that your elbows are positioned squarely beneath your shoulders.
In this exercise, you should press your forearms into the floor and elevate your chest off the ground while maintaining contact with the floor with your knees, toes, and elbows. You should keep your core tight and your neck in a neutral position (you should avoid looking up or down). Additionally, you should avoid lifting your hips or dropping them by tucking your pelvis closer to your spine.
This position should be held for thirty seconds, or for as long as you are able to do so with keeping correct form, thus strengthening your glutes.
It is not necessary to use a yoga mat; however, if you find that it is more comfortable for your elbows and knees, you may want to consider investing in one.
