Exercise: Full Planks
Targeted Muscles: Abdominals (transverse abdominis and obliques), lower and mid back, and shoulders.
Full Forward Planks: The balance points are the elbows and toes. Draw your stomach in, tighten your buttock muscles, push up through your shoulders, and raise your body off the floor between your elbows and toes. Do not let your back sag toward the floor. Hold for 10 seconds and perform 10 repetitions.
Goal: 10 repetitions holding each for 30 seconds.
Video 13. Exercise - Full Forward Plank.
In this exercise, the balance points are your elbows and toes. You want to first draw your stomach in, keep your buttock muscles tight, and push up, raising everything between the elbows and toes. You return to your starting position, rest 1-2 seconds, continue and repeat this exercise, holding each repetition 5-10 seconds.
Continue in this fashion until you have completed 10 repetitions. Remember, always draw that stomach in, keep those buttock muscles tight, and push up through those shoulders.