Plank

Instructions

Start by getting into a push-up position, with your hands and feet flat on the ground
Make sure your legs are straight and your back is flat
Brace your core and hold this position for 10-20 seconds
Focus on keeping your hips in line with your body, rather than sagging or raising them
Be sure to breathe deeply while you hold the position
When finished, slowly lower your body back to the ground

Core: Plank is an effective exercise to strengthen the core muscles, including the abdominal muscles, the obliques and the lower back muscles. It helps to improve posture, balance and stability and can help to prevent and treat back pain by strengthening the muscles in the lower back.
Shoulders: Plank is also a great exercise for strengthening the shoulder muscles, which can help to improve posture and reduce the risk of shoulder pain. It can also help to improve shoulder mobility and stability and can help to prevent and treat shoulder injuries.
Arms: Plank is an excellent exercise for strengthening the arm muscles, including the triceps, biceps and forearms. It can help to improve grip strength and can help to improve the range of motion in the arms, helping to reduce the risk of injury.
Glutes: Plank is a great exercise to strengthen the gluteal muscles, which can help to improve posture, balance and stability and can help to prevent and treat back pain by strengthening the muscles in the lower back. It can also help to improve hip mobility and can help to reduce the risk of lower back injuries.
Legs: Plank is also an effective exercise for strengthening the muscles in the legs, including the quadriceps, hamstrings and calves. It can help to improve balance and stability and can help to reduce the risk of lower body injuries.