Your core transfers the forces from the ground up to your arm and, ultimately, to your racket. If your core is weak, you lose a lot of power, and you risk overuse injuries.
Forearm Plank
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Strong supporting muscles around the spine will decrease the risk of lower-back pain or injury. One of the simplest methods to test and improve your core strength is the plank.
Get down on the ground on your elbows and toes, with your body completely straight. Have your elbows directly below your shoulders and hands inline with the elbows. Hold the plank for 1 minute without dropping your hips. The sign of a strong core is if you can hold the plank for 2 minutes or more with good form. Another variation of plank is supporting yourself on your hands instead of the elbows.
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