Plank
Lie facedown on an exercise mat or carpeted surface. Rest your upper body on your forearms with your palms flat on the floor. Tuck your toes under and lift your hips and torso off the floor so that all your weight is on your forearms and toes. Keep your spine neutral and parallel to the floor. Think of your body as a table being supported by two sets of legs. Hold for 1 minute (or two sets of 30 seconds), maintaining a natural breathing pattern. Release your hips back to the floor.

Tips

• Beginners may perform this exercise on their knees.
• Imagine a band around your hips suspending you from the ceiling.
• Look at the space between your arms, not your feet, to keep your neck in line with your spine.
• Draw your navel in and tuck your pelvis under a bit to protect your lower back.