The Plank

Muscles used: Abdominals. Obliques. Low back muscles.

Benefits: Great strength exercise stomach area. Teaches the stomach muscles to support the spine with the body in an extended position.

The first time you attempt this start from your knees.

Support your weight on your elbows and knees. Make a straight line with your body from shoulders through hips to your knees. Tilt your pelvis, tucking your tail down. Your stomach muscles must be pulled in to achieve this correctly. Simply hold the position, using your stomach to support your back. Ensure you neck and shoulders do not tense or hunch. Muscles used: Abdominals. Obliques. Low back muscles.

Start with 20 seconds and build up to 3 sets of 60 seconds.

If you feel your low back you have now tilted the pelvis correctly or engaged the stomach muscles sufficiently.

Once you have perfected the exercise from your knees, go onto your feet to make it more difficult.

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