The plank is one of the best exercises for challenging and strengthening your core

It might not look like much but the plank is one of the best exercises for challenging and strengthening your core. Adding in the use of a medicine ball or Swiss ball amplifies the balance element of the exercise, forcing your body to switch on all your stabilising muscles to maintain the position.

HOW TO PLANK

Lie face down on floor resting on the forearms, palms flat on the floor. Start by pushing off the floor, raising up onto your toes and placing them on top of the Swiss ball. Remember to engage your core to support your back in a straight line from head to heels. Tilt your pelvis and really brace your abs to prevent your hips from sticking up in the air or sagging in the middle. Breathe naturally as you hold for as long as possible before lowering and resting. Record your time and try to beat your previous time each round. Complete 3-4 rounds.

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