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The Plank

Works the abdominals and back

How to perform the plank:

  • Lie with legs extended, toes tucked, and upper body propped on forearms.
  • Lift body so weight rests solely on forearms and toes, forming a straight line from heat do toe.
  • Keep abs contracted and hold 30 seconds (gradually working up to 60); repeat 3 times.

Plank with Butt Lift

Lying in the starting position above (upper body propped on forearms), tighten your abs and butt and lift your body until it makes a straight line from your head to your heals (don't let your hips sag). Keeping your torso stable, lift your right leg off the floor, then lower it. Lift and lower opposite leg. Continue to alternate leg lifts; work up to a total of 2 minutes (start with 30 seconds if you are a beginner).

Trainer tip: If you need a break, just lower your knees and rest for a moment.

See also:  The Bridge Exercise; Side Crunches; Abdominal Crunches

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