Start in a forearm plank position on the floor
Place forearms flat on the ground, elbows under shoulders
Keep hands facing down with fingers relaxed
Extend legs straight behind you
Place toes on the floor, feet hip-width apart or slightly closer
Tighten your core by pulling your belly button toward your spine
Keep your body in a straight line from head to heels
Avoid sagging hips or lifting hips too high
Keep neck neutral and gaze down toward the floor
Squeeze glutes and keep legs engaged
Breathe steadily without holding your breath
Hold for 20–60 seconds
Stop if you lose form
Rest briefly and repeat for 2–4 rounds