Lay on the floor. Place your hands close together and below shoulder level (the distance shouldn’t be less than 20 cm). Your body must form a straight line.
Slowly and with control, lower your chest toward the floor while keeping your arms parallel to your sides and your elbows pointing backwards. Firmly press through your palms to bring your body back up to the beginning plank position and repeat.
Mistakes and Recommendations:
Keep your back straight as a string.
If your arms are weak, you can put your knees on the floor or hands on the elevation.
Experienced athletes may use additional aggravation, or put their feet on an elevation.
Control your body position. Work with your abs.
Do not make pauses.