Plank Exercise in Urdu – English

Plank Exercise

Plank Exercise

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Target Muscles:

Abdominal, shoulders, chest, lower back, buttocks, thighs

Your Position:

• Start by lying face down on the ground or use an exercise mat . Place your elbows and forearms underneath your chest.
• Press up to balance on your forearms and toes. Pull your abs in so your lower back does not sag and your hips do not drop.
• Focus on keeping your torso straight and your abs pulled in to support you. Hold for 10 counts.
• Hold this position *focusing on tightening your abs* until you can no longer maintain a flat bridge.
• For beginners, start with 10 seconds
• Return to start position.