Plank On The Knees

Start on hands and knees, then walk your hands forward and lower your hips so your body makes a straight line from knees to head.

Place a folded blanket under your knees for cushioning, and stack your shoulders over your wrists with fingers spread wide to ease wrist pressure.

Engage your core and lengthen your tailbone toward your heels so your lower back stays flat rather than dipping.

Press the floor away through your hands and breathe smoothly, keeping the back of your neck long and your gaze just ahead of your fingertips.

Hold for 20 to 30 seconds with steady breath, then sit back toward your heels to rest and release the wrists.