2.5.4. Plank
Start in a pushup position and place the elbows flat on the ground at shoulder distance apart. Push the ball of your foot on the ground while keeping your arms vertical to the ground. Ensure your body is in a straight line by tightening your abdominal muscles and lifting your hips. Be sure to keep your spine in a neutral position and breathe evenly. Patients who are unable to do this can use their knees to support their body. Stay in the position until you are completely exhausted. Throughout this process, the abdominal and gluteal muscles must always be tightened to prevent the waist and back from falling.