Hand Plank

Difficulty: Beginner

  1. Start in a kneeling position with your hands planted on the ground.
  2. Pick your knees up off the ground. Hold in this position with a flat back.


Difficulty: Beginner

  1. Lay flat on your back with your knees bent and your feet flat on the ground, about a foot from your lower back.
  2. Place your fingertips on your temples with your palms facing out.
  3. Draw your belly into the base of your spine to engage the muscles, then raise your head and shoulders off the floor. Return to starting position and repeat.

Forearm Plank

Difficulty: Beginner

  1. Place forearms on the ground with your elbows bent at a 90° angle aligned beneath your shoulders, with your arms parallel at shoulder-width.
  2. Your feet should be together, with only your toes touching the floor.
  3. Lift your belly off the floor and form a straight line from your heels to the crown of your head and hold.

Barbell Situp

Difficulty: Intermediate

  1. Hold the bar with a slightly wider than shoulder width grip. Push the bar up toward the ceiling and maintain that elbow extension.
  2. Flex your abs and sit-up. Aim to get your torso vertical while maintaining the barbell overhead.