Core Strength: Plank

Get ready to tone up your CORE! This can be done on a fitness ball, or without.

*Hold this pose for 15-30 seconds. 4-6 times. Increase time and reps as strength increases.

Using a fitness ball:

1. Place elbows (shoulder width apart) in the center of the ball.

2. Place shoulders directly above elbows.

3. Extend legs behind, backside down, toes curled under. (Don't let your backside point up to the ceiling)

4. Roll hips under, creating a long line from the tip of the head, all the way to the toes.

5. Relax head, neck, shoulders

6. Focus: Pull bellybutton in towards the spine, and up towards the heart. SQUEEZE from your abs, down to your toes.

On floor/mat:
1. Place elbows on floor or mat shoulder width apart, in line with shoulders.
2. Extend legs behind, toes curled under. (modify here by lowering knees to the ground, instead of extending legs)
3. Roll hips under, squeezing the backside. (Don't let your backside point to the ceiling)
4. Relax head neck and shoulders
5. Focus: Pull bellybutton in towards the spine, up towards the heart. SQUEEZE from your abs, down to your toes.

Modified:
1. If this exercise causes any low back or shoulder pain, drop your knees to the floor.
2. Keep everything else the same