Plank (Regular or Modified on knees)

  1. Regular plank is done on your toes & elbows; Modified plank is on done on your knees & elbows
  2. Step your arms out until your elbows are directly beneath your shoulders
  3. Engage your stomach and glutes, pull your abdominal muscles in toward your belly button; holding for 15 to 30 seconds; work up to holding 1-2 minutes
  4. Perform three rounds




  1. Lie on your back with your knees bent and your feet flat on the floor. Tighten your glutes and lift your hips off the floor.
  2. At the highest position, there should be a straight line from your knees all the way to your shoulders.
  3. Hold the contraction for five seconds before returning to the starting position.
  4. Repeat for 15-20 reps