The Plank is considered the best exercise for conditioning and strengthening your core muscles. Plank is easy to get in position but difficult to hold that position for long. The duration of the hold depend on the strength of your core. It works on the core muscles – abs and back, including the glutes. It also engages the hamstring and arch muscles in you foot.
How to do it?
- your elbows are shoulder width apart, and directly under the should with palms facing down
- back of the head is in line with back and legs which are in a straight line
while the front of you body is supported by elbows your legs are supported by the toes arched inwards (harder version of plank) or the knees (easier version of the plank)
- The video show both the easy and hard version of the plank.
- Stay in position for 20 to 30 secs and repeat 3 to 4 times