Start with a basic forearm plank, holding for 15-20 seconds on day one, ensuring your body forms a straight line from head to heels. Avoid sagging hips or raising your backside—engage your core by pulling your belly button toward your spine. Each day, increase your hold by 5-10 seconds, aiming for 45-60 seconds by day four. On day five, try a variation like a side plank to target obliques, holding 20 seconds per side. Days six and seven introduce dynamic planks, such as plank-to-shoulder-taps or plank jacks, for 30 seconds each. Perform three sets daily, resting 30 seconds between sets, and always warm up with light stretches. Proper form is key to avoid strain, so check your alignment in a mirror if possible.
