Assume the top of a push up position, making sure your hands are
directly under your shoulders and legs are hip width apart. Draw in
your belly button and hold your back in a straight postion. Hold
this position for three sets of 30 second holds. Work up to holding
this plank for 60 seconds.
Get on all fours (hands and knees). Your hands should be directly
below your shoulders and knees hip width apart. Extend your left
arm out front and right leg behind you. Hold this position for 20
seconds, then switch to left arm out front and right leg behind
you, hold for 20 seconds. Repeat five times on each side.