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The Plank, also known as the Prone Bridge, is a simple bodyweight core strength exercise, requiring no equipment other than a stopwatch to time yourself. This exercise is part of the 7-minute workout.

Equipment Required: none

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Technique

1. Lie on your stomach on an exercise mat, with your elbows close to your sides, palms down and fingers facing forward.
2. Rest your weight on your elbows and your feet, with toes tucked toward shins
3. Lift your torso and thighs off the floor, keeping your body straight.
4. Hold this position for 30 seconds.

Key points to remember

• Don't hold your breath

Alternatives

• Side Bridge Exercise

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Related Pages

• The 7-minute workout
• Body weight exercises
• Other fitness exercises for at home
• Core Strengthening Exercises
• The Plank Fitness Test