Plank holdDean Drobot /Shutterstock
“Get down on all fours resting your forearms and knees on the floor,” says Dede Lagree, owner and head trainer at Lagree Fitness Studio who has worked with Ashley Graham, Viola Davis, Elsa Hosk, and Bella Thorne. “Then step your feet back to a plank position. Contract abs to keep your body in a straight line and spine parallel to the floor. Abs should be pulling toward the ceiling. The key is to hold it for as long as you can.” Lagree recommends starting out by holding for 20 seconds and working your way up to a minute, or longer. Come down to starting position, rest and repeat three times. Want to kick it up a notch? Here’s a look at some plank upgrades.
Side plankfizkes /Shutterstock
“Lie on your left side with your left forearm on the floor perpendicular to your body and your right hand resting on your side or on your hip. Legs should be out straight and feet slightly scissored one in front of another. Pull your belly button in towards your spine. Raise your body up by straightening and lengthening the waist so that you are balanced on your left forearm and the bottom of your left foot; once balanced, lift arm up.” Lagree recommends holding for 20 seconds and working your way up to a minute. Rest in between, and repeat three times on each side. Here’s how to get a flat belly without a lick of exercise.