The plank is a wonderful exercise that works your entire core plus your shoulders! You can begin by doing a knee plank and then work your way up to a full plank. Begin by laying on the floor with your elbows bent and forearms on the floor. Keep your elbows close to your chest and your thumbs pointing up as you lift your hips up. Now, keeping your knees on the ground, lift your heels up, so that your weight is on your forearms and knees.
Make sure your body is in a straight line, with your hips up and spine straight. Hold this position for 60 seconds. Once you become stronger, you can do a full plank. Hold the same position in the upper body. However, when it is time to lift your body up, keep your legs straight and place your toes on the floor. If you can’t hold the plank for 60 seconds at a time, then do intervals instead. Hold the plank for 15 – 20 seconds at a time and do as many intervals as you need to reach 60 seconds of planking.
3. Side Plank
A side plank works your obliques, also known as your side abdominal muscles. Begin by laying on your right side. Bend your right arm and place your forearm on the ground. Bend your knees at 45 degrees with your heels facing your glutes. At first, you can use your fist to help lift your hips off the ground. As you become stronger, you should be able to lift your body up without your fist.
Keep your body in a straight line and do not bend forward or backward. Place your left arm on your body and hold for 60 seconds. Repeat on your left side. As you become stronger, do not bend your knees, but keep your legs straight. When you lift your hips up, all the weight will be on your forearm and feet. Work your way up to holding 60 seconds at a time on both sides.