Plank

Lie face down on your exercise mat.  Rest on your forearms with your palms flat on the ground.  Keep back flat and your bum down.

Push up off the floor, so that your body is parallel to the floor and you are up on your toes.  Rest on your elbows.  Focus on continuing to breathe and keeping your abs braced.  Hold for the suggested time.

Plank Variations

Side Plank

Lie on a mat on your right side. Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Focus your energy on hold your abdominal muscles tight. Hold this position for the recommended amount of time. Switch sides.

Side Plank Holding Kettlebell

Lie on a mat on your right side. Hold a kettlebell in your left hand, so the handle is on the inside of your palm and the ball of the bell is resting lightly on your forearm.  Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Extend your left arm so it is perpendicular with the floor and your knuckles face the ceiling. Focus your energy on hold your abdominal muscles tight. Hold this position for the recommended amount of time. Switch sides.

Elbow to Hand Plank

A plank from your hands is the starting position. Drop your left elbow to floor, followed by your right elbow so that you are holding a plank position on both of your elbows.  Then push back up into plank by first planting your left hand and then your right hand.  This is one repetition.