This simple move, performed on a regular basis will tone your abs, arms and shoulders.  This move tightens and tones the abdominal muscles, gives your arms and shoulders definition and strengthens your back and leg muscles.  You will develop a stronger core of muscles, which will make you look and feel better in everything you do.

• Start on your hands and knees, with your wrists directly under your shoulders.  Your arms should be straight, your fingers pointing straight ahead and your knees lined directly under each hip.
• Contract (draw in) your abdominal muscles, pulling your navel toward your spine so your body forms a straight line from your head to your hips.  Find your center of balance so your arms and thighs are vertical and parallel to each other. 
• Slightly raise one of your legs and extend it behind you.  Place the ball of that foot on the floor.  Extend the other leg behind you and place the ball of that foot on floor, maintaining your torso position.
• As you balance on your hands and the balls of your feet, your body should be in the Plank pose, forming a straight line from your head to your heals.
• Keep your buttocks contracted and your leg and abdominal muscles tight in order to maintain the position.  Hold this pose for 30 seconds.
• Perform the exercise 3-4 times a week.  As you progress, strive to hold the Plank position for 45-60 seconds.

TIPS ON FORM:  Don’t let your stomach sag toward the floor; it will place stress on the lower back that could lead to injury. Don’t let your head drop or your shoulders hunch up toward your ears; if you do this, your arms, shoulders, back and abdominal muscles will be doing less of the work.  Don’t let your hips lift up into a V position; doing so will give you less core strength.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.