PLANKS

Planks are a great way to build endurance in both the abs and back as well as the stabilizer muscles.  They  help tighten your waistline and flatten the stomach.  Ranked #10 in the ACE study (American Council of Exercise), a plank targets your entire core – surface abdominal muscles, transverse (deeper) ab muscles, obliques and the lower back.

1. Lie face down on a mat resting on your forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on your elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominal to prevent your rear-end from sticking up in the air or sagging in the middles.

5. Hold for 20 seconds, lower and repeat 3-5 reps.