Start on the ground with your forearms (wrists to elbows) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet.
Brace your abdominals and be sure that your spine remains in a neutral position.
For week one, hold the plank for 30 seconds. For week two, hold the plank for 45 seconds. For week three, hold the plank for one minute.
