{Fit Friday} Plank Exercise

The basic plank exercise is a great way to flatten your stomach and strengthen your core.  By strengthening your core, you will also strengthen your hips.  Having strong stomach and back muscles will lead to improved posture and may help prevent injuries.  You don't need any equipment just your own body and enough space to lie down.

STEP 1
Rest your body on your forearms with your palms flat on the floor, flexed into a fist, or with your palms clasped together.  Whatever is most comfortable.  Your shoulders should be directly over your elbows.

STEP 2
Put your legs straight behind you.  The best position for your feet is hip-width apart, but it's okay to have your feet touching or shoulder-width apart.  Again, whatever feels the most comfortable to you.

STEP 3
Raise your body off the floor, supporting your weight on your forearms and toes.  Your back should be flat and you're head, neck, and spine should be in line.

STEP 4
Tighten your ab muscles and do not let your stomach drop or allow your butt to rise up.  Don't forget to breathe! 

STEP 5
Hold it. Typically for 20 seconds and repeat 3-5 times.  Remain aware of your position as the seconds pass.  Keep your abs engaged and your body in a straight line.