Plank

Try to keep the tension in the core, breathe as relaxed as possible and start of with short sessions to get used to the exercise.
Per

Performance

Time needed: 1 minute.

It is possible to do this standing and leaning against a wall if you have a hard time lying down

Find a start position
Lie on the floor
Toes or knees in contact with the floor
Tighten the core and stand on the elbows
Try to keep the body straight and preferably with the bum a bit higher than the shoulders to avoid a sore back.
Breath calm and keep the core tension
Avoid holding your breath, breath as calm as you can
Keep the bum higher than the shoulders, when it starts sinking down it is time to end the exercise.
Lie on the floor
Breathe for a while before standing up

What is the plank?

It is an exercise to strengthen the core

Which muscles is the plank good for?

Core muscles

What equipment is necessary to perform the plank?

None

What assisting exercises can be used to improve the plank?

Reverse plank

Are there any tips to perform the plank in a safe manor?

Keep a good contact with the floor
Use something soft to save the elbows and knees/toes
Breath calm
End the exercise when lactation starts