Strengthen your core muscles with these moves


Lie on your side on an exercise mat.

Place your right forearm on mat under the shoulder and perpendicular to the body.

Lift your left hand straight up as shown in the picture.

Place left leg directly on top of the right leg with hips and knees straight.

Raise body upward by straightening waist.

Stay in that position for some seconds and lower the body.

Perform some more repetitions for this side and repeat the movement with the other side.

It is not the number of reps you do but the duration (in seconds) that counts while doing plank.


Unnaturally straining the lower back, neck, shoulders.

Muscles targeted

Trains the rectus abdominals, obliques, lower back and smaller core muscles.

Also has some effect on gluteus, illiopsoas, latissimus dorsi, and pectorals

Who benefits

Plank is not an ab exercise; it strengthens the core muscles.

However, it does help to tighten the abdominals.

Protects a trainee from frequently sustaining lower back injuries.