Ace the challenge
Begin on all fours, with your hands placed under your shoulders and fingers spread wide. Now, lift your knees one at a time and come in a top push-up pose. Engage your core by squeezing your belly button to your spine, while maintaining a neutral back.

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Contract your quadriceps (thighs) and gluteal (hip) muscles, to firm your legs. Place your shoulders away from your ears, with your heels over the balls of your feet. Your feet should be less than 1 foot apart. Close your eyes and concentrate on your breathing. Low planks are done the same way; only, place your elbows on the floor, says Chellwani.

The plank challenge these three components

Rashika Chellwani demonstrates the plank challenge

1 Plank jacks + shoulder taps (four reps) 
For a plank jack, jump and place your feet apart and back, just as you would for a jumping jack. For shoulder taps, get into a high plank position and tap your right hand on your left shoulder and left hand on your right shoulder alternately.

2 High plank knee to opposite elbow (four reps) 
From a high plank, touch your right knee to the left elbow and left knee to the right elbow alternately. 

3 High to low plank (three reps) 
From a high plank go to a low plank and back.

Starting strong
Attempting planks if you’ve never exercised before can be both intimidating and injurious. Work up to acing the challenge with these at-home fitness classes.
Yasmin Karachiwala: Pilates instructor to the stars, Karachiwala shares instructional routines on her social media
Log on to: instagram.com/yasminkarachiwala

cure.fit: This app offers an array of workout routines, including walk and dance fitness, as well as yoga and strength training routines
Log on to: cure.fit

Avinash Mansukhani, fitness instructor

Zaid Khan Fitness: In addition to body transformation plans, Khan,a personal instructor offers online no equipment as well as free weights-based workouts. Further, he also offers nutritional guidance
Log on to: instagram.com/zaidkhanfitness

Getting it right
Form and technique are especially important when attempting the plank challenge, Mansukhani cautions. Else, you could end up transferring the strain to your shoulders and hip flexors instead of engaging your core. If done right, planks can increase stability. 
Before you begin, he recommends focusing on getting the right form.

>> Always plant your palms on the floor, aligned with your shoulders. For a forearm plank, your elbows will take the place of your palms, with your forearms at a 90-degree angle to your elbows.  

>> Push your chest away from the floor. Do not arch your lower back; tilt your pelvis so your torso forms a slight arch away from the ground and your abs are engaged.