2. Raising the Hips Too High"} 61:{"type":"p","text":"Lifting the hips turns the exercise into more of a shoulder-supported position, reducing the workload on the core."} 62:{"type":"p","text":"Keep your shoulders directly over your elbows (or wrists during a high plank), and maintain a straight line from head to heels. Beginners may find it helpful to practice in front of a mirror or record themselves to check their alignment."} 63:{"type":"p","text":"It’s also common to experience arm fatigue during the first few weeks of training. As your strength improves, this discomfort typically decreases."} 64:{"type":"p","text":"After mastering the standard plank, don’t overlook training the internal and external oblique muscles. Incorporating side planks and their variations can provide a more comprehensive approach to strengthening the entire core musculature."} 65:{"type":"p","text":"

12 Plank and Crunch Core Training Moves

"} 66:{"type":"p","text":"I’ve designed a 12-plank-and-crunch variation set that combines deep core stabilization training with abdominal muscle sculpting to help improve core strength and overall body control. This workout combines planks, side planks, leg raises, and crunches to train both deep core stability and superficial abdominal strength, helping you build a stronger, more stable, and more defined core."} 67:{"type":"video","href":"","ratio":"16:9","autoplay":true,"loop":true} 68:{"type":"p","text":"

1. Leg Raises

"} 69:{"type":"p","text":"Step 1: Lie flat on the floor with your arms placed beside your sides or under your hips for support. Keep your legs straight and together.
Step 2: Inhale, engage your lower abdomen, and slowly lift both legs to approximately 90 degrees.
Step 3: Exhale and slowly lower your legs back down until they’re close to the floo

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