Butt Plank

Plank Butt

Positioning

1. Start by getting on the floor on all fours. Your hands should be directly under your shoulders, and your knees should be under your hips.
2. Step your feet back one at a time until your body forms a straight line from your head to your heels. Your feet should be hip-width apart, and your toes can be curled under or pointed.
3. Engage your core by pulling your belly button toward your spine.

Movement

1. Keep your body in a straight line and hold the position. Make sure your hips don't sag down or stick up in the air; maintain a neutral position.
2. Hold this position for 20-30 seconds to start, gradually increasing your time as you become stronger.
3. Focus on breathing steadily while maintaining the plank position. Keep your head looking down at the floor to maintain alignment.
4. To finish, gently lower your knees back to the floor and relax.

Tips

- Start with shorter hold times and gradually increase as you build strength.
- If you feel any pain in your back, check your form and ensure your hips are level.
- Engage your glutes and legs to help stabilize your core.