This is a great exercise that strengthens many muscle groups and can be performed easily at home.  This version of the plank works the obliques and also targets the transversus abdominis, the lower back, hips and glutes.  These build a strong core while strengthening the glutes, which aids lower- leg stability.  It is best to start with the beginner version and then move up to the more advanced.

• Lie on your right side, supporting your upper body on your right forearm, with your left arm at your side on hip.
• Lift your hips and keep your body weight supported on the forearm and the side of the right foot (feet stacked).
• Hold this position for 10 to 30 seconds; build up to 60.
• Switch sides and repeat.

Tip:  Keep your hips up; don’t let them sag.

Advanced Tip:  Perform exercise above then extend your left arm straight above your head.  Hold for another 10 seconds.  Switch sides and repeat. For more of a challenge, support your upper body with your right hand, instead of your forearm while keeping left arm above head. Switch sides and repeat.