This plank is noticeably easier to hold than the traditional straight-arm plank, making it great for beginners becuase it allows them to concentrate on form. By resting the knees on the ground, there’s less stress on the lower back. Rest your knees on a rolled up mat or towel if they feel uncomfortable on the floor.
Detailed Workout Plan
Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. By resting the knees on the ground, there’s less stress on the lower back.
Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyper-extend your knees.
Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.