Plank

How to do it

1. 01Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
2. 02Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.