① Forearm Plank

• · Elbows under the shoulders, forearms flat
• · One straight line — head, hips, heels
• · Brace the core before you lift

② Hips Start to Rise

• · Push the mat away through the forearms

③ Pike the Hips Up and Back

• · Hips up and back — fold toward an inverted V
• · Forearms stay glued to the mat
• · Let the head hang between the arms
• · Sharp shoulder pain? Stop and rest

④ Lower Back to the Plank

• · Lower with control — no hip sag at the bottom