Isometric/Static Plank Variations

Begin in a traditional plank position with your forearms on the ground, elbows directly under your shoulders, and your body in a straight line from head to heels. Engage your core muscles and maintain a tight, straight posture. Hold for 15 to 30 seconds.

Slowly rotate your body to one side without allowing your hips or knees to touch the ground and hold the side plank position for 15 to 30 seconds. Then, return to the starting plank position. Repeat the side plank on the opposite side. Keep your core engaged throughout the exercise to maintain stability.