- 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 for 20 to 60 seconds, lower and repeat for 3-5 reps.
The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for pushups, an exercise that requires quite a bit of core strength.
View this exercise in the Best Ab Workout.
If this is difficult for you, try this modified plank.
American Council on Exercise. (2001). American Council on Exercise (ACE)-sponsored Study Reveals Best and Worst Abdominal Exercises [Press release]. Retrieved from http://www.acefitness.org/pressroom/246/american-council-on-exercise-ace-sponsored-study.