It is the one exercise that reaps a myriad of benefits and does not require a single piece of equipment: the plank.
The plank exercise is convenient as it can be performed anywhere, and it does not take much time.
Basic Plank
- Lie face down on mat resting on the forearms, palms flat on the floor.
- Push off the floor, raising up onto toes and resting on the elbows.
- Keep your back flat, in a straight line from head to heels.
- Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
- Hold your body in this position for 30 to 60 seconds. Over time, work up to longer periods.
Plank with leg lift
- Start in the same basic plank position with your forearms and toes on the floor.
- Slowly raise one leg 5-8 inches off the floor.
- Count to two and slowly lower your leg to the floor.
- Switch legs and repeat.
Plank with arm lift
- Start in the same basic plank position with your forearms and toes on the floor.
- Carefully shift your weight to your right forearm.
- Extend your left arm straight out in front of you.
- Hold 3 seconds while keeping your core tight.
- Slowly bring your arm back to starting position.
- Switch arms and repeat.