7. Planks
Like the squat, the plank is the gateway exercise to several challenging and complex variations. Once you master its form, you can take the plank anywhere.
Start on your hands and knees with your palms flat to the floor, shoulders over wrists, fingers pointing forward. Lift up from your knees onto your toes, tightening your abs to keep your back in a straight line from the top of your head to your heels. Squeeze your glutes to keep your hips in line, and press down through your hands and up through your shoulder blades to keep from dumping weight into your wrists. Hold for 30-60 seconds for three rounds.Image Source: POPSUGAR Photography
