Plank

Sit down on the floor.

Lie on the floor on your tummy with your forearms touching the floor and your elbows in line with your shoulders.

Tighten and engage your abs and lift your hips evenly off the floor. Remember to continue to breathe throughout the exercise.

Squeeze your glutes. You may pike your hips a bit to ease off pressure from your lower back, but do not let your hips sag down as this would create an arch in your back.

Activate your quads by squeezing your legs together.

Then, lift your knees off the floor and go down on your toes.

Keeping your back and chest straight, push your body up while letting your forearms and feet bear the weight. You will feel a stretch in your mid and lower backs, abdominals, and glutes.

Hold for 10 to 15 seconds, and as you develop stamina, you may work up the seconds from there.

Slowly return on your knees, sit up, and relax for 30 to 60 seconds.

Complete at least 2 sets of 15 seconds. Build up from there, eventually coming to 5 sets of 30 seconds.

If coming to your toes seems difficult, you can bring your knees back to the floor and only lift your hips up while leaving the lower legs down.