Plank

Primary target: Transversus Abdominis (腹横肌)

Exercise Details

Equipment: Bodyweight
Sets & Reps: 3 sets × 30-60 s · rest 60 s
How to do it: Elbows under shoulders; posterior pelvic tilt (the key!); glutes and abs tight, body one straight line; breathe evenly, no holding your breath.
Common mistakes: Hips sagging, hips piked, head lifting, breath-holding for time