Forward plank

The forward plank is an effective core strengthening exercise. Start position on all fours (hands and knees). Place one forearm on the ground one after another (thumbs facing up). Your elbows should be in line with your shoulders. Next extend your legs behind you as in a push up position. Make sure you are not arching your back. Hold until you fatigue. (Aim to hold for 15seconds to start, progress to 30sec and then 60sec) Fatigue is when you start to feel back tension. If this position is too difficult, you can bend your knees. You can also do a plank in a straight arm position making sure you keep your wrists in line with your shoulders.