Plank

Place your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists. Extend your legs behind you, feet hip-width apart. Tuck your tailbone and engage your core, butt, and quads. Hold here for a set amount of time. 2 / Forearm Plank Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel. Extend your legs behind you, feet hip-width apart. Tuck your tailbone and engage your core, butt, and quads. Hold here for a set amount of time. 3 / Lateral Plank Walk Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank position as you move. This is 1 rep. Do a set amount of reps in one direction, and then repeat the same amount moving in the opposite direction. 4 / Bird Dog Crunch Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you. Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body. Reverse the