Setup & Positioning
"Start by lying face down on the floor. Place your forearms flat with elbows directly under your shoulders and hands relaxed in front of you. Tuck your toes under and lift your body so you form a straight line from head to heels."
Key point: “Think about pulling your belly button toward your spine and keeping your glutes lightly engaged—your body should feel like one solid board.”
Body Alignment Cues
- Head/Neck: Keep your head in line with your spine—eyes looking at the floor, not forward.
- Shoulders: Press the floor away to keep your shoulder blades from collapsing inward.
- Hips: Neither sagging toward the floor nor piking up—both put stress on your back.
- Legs: Keep them straight, squeezing the quads and glutes for extra stability.
Where You Should Feel It
- Deep tension in your abs and obliques
- Light engagement in your glutes and quads
- Support from your shoulders and upper back
Where You Shouldn’t Feel It
- Sharp pain in your lower back (usually from hips sagging)
- Strain in the neck from looking forward or letting the head drop
- Discomfort in the shoulders from letting them collapse
Breathing
"Avoid holding your breath—breathe steadily through your nose or mouth while keeping your core braced."
Common Mistakes to Avoid
- Letting hips sag – Puts stress on the lower back.
- Hips too high – Reduces core engagement.
- Looking forward – Strains the neck.
- Holding too long with bad form – Quality beats duration.
