Plank

A good all-round exercise for developing the muscles around you core.

Beginners or persons with lower back pain will find the exercise more comfortable by resting their knees on the floor.

Place your forearms on the floor, with your elbows directly under your shoulders, both feet extended back behind you.

Exhale and lift your body from the ground, aiming to make a straight line from your ear - shoulder - hip and knee.

Focus on holding this position for as long that is comfortably possible by keeping your abdominal - lower back and buttock muscles contracted throughout.

All fitness levels should focus on gradually increasing the length of time in the position. Intermediates and advanced should work for 2 - 3 repetitions.

Adjusting both your hand and foot position will alter the exercise difficulty; wide leg stance will give greater stability, whilst having your hands together will reduce stability.