Muscles Worked: Abdominal muscles, back muscles, lower leg muscles, triceps.
Action: The Plank is one of the easiest exercises to perform, and one of the most efficient in working your core muscles, in addition to, your glutes, hamstrings, triceps and forearms. To do this exercise, you just need a floor mat, or carpeted area.
First, lay flat on the floor, stomach down. Prop yourself up on your elbows and make your fists touch each other. As you look down, your elbows should be shoulder-width apart and your touching fists should be right under your nose. Now, lift your lower body up on your toes, while your feet are about an inch or two apart. Hold this position with your back straight for as long as possible up to one minute. Perform two to three times.
Back and Forth Lunges: Body Weight Only
Lunges: Body Weight Only
Push Ups: Body Weight Only
Squat with Calf Raise: Body Weight Only
Squats: Body Weight Only
Jog in Place
Pilates Crunch with 45-Degree Hold
Side Seated Leg Lifts
Maintain a regular breathing pattern during this exercise. Do not hold your breath.
It may help to use a mirror to make sure your back is straight, or as straight as possible.
Once you can hold this position for a minute, you can have your workout partner place a five or ten pound weight on your back to increase the resistance. Only do this when a partner is available to make sure the weight does not fall off your back.