4. Stomach: Plank hold
2 x 30 seconds, 15 seconds rest between sets

On your hands and knees with shoulders leaning over, stretch legs back to straight position. Ensure a straight line from shoulders to feet and avoid a sagging chest. Gently squeeze bottom together and hold.

Why it works: A great workout for the abs with lower impact on the neck than sit-ups. It's perfect for building endurance over time.