Planking; simple, effective body-weight exercise to build the core...improving your strength, balance and endurance.
The plank targets the following primary muscles; transversus abdominis, gluteus medius, gluteus minimus, adductor muscles of the hip, internal, external obliques. Secondary muscles; glutes, quads and hamstrings.
I'm a big fan of crunches, but I also like to incorporate the plank into my routine every so often. There are many variations for the plank; high plank, low plank, side planks, rocking planks and many more.
If you've mastered the plank, I challenge you to take it to the next level. Try these advanced moves for the front plank (shown directly below) and the Side plank (bottom).
You don't have to go as high as I did. Begin with a bench at the gym or steppers first and then go higher as you become more comfortable. Hold the front plank for one minute, rest then perform side planks, each side, for one minute.