PLANK EXERCISE

The plank exercise helps to improve your core strength and stability.  This exercise strengthens your abdominal, back and hip muscles.  Start by laying on your stomach on the floor or a mat.   Position your arms so your elbows are under your shoulders and your forearms are flat on the floor.  Now push yourself up on your elbows and toes.
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 Keep your body in a straight line from your ears to your toes.  Don't allow any sagging and don't push your butt up.  Breathe evenly and hold this position for 10 seconds to start.  Gradually increase your hold time to 30, 40, or even 60 seconds.  This exercise engages many of your smaller muscles and you may feel them firing as you hold this position. 

If you have any back problems, this exercise may be too difficult for you.  If you feel any pain, stop immediately.