Alternate Names: Bridge on Elbows, Plank on Elbows.
Place your elbows and forearms under your chest on the ground.
Prop yourself up on your toes and forearms.
Keep your back straight and flat. Don't allow your hips to dip towards the floor.
Hold for the prescribed time limit.
If your lower back is not strong enough, you should only hold the plank position for a few seconds. Take it slow for the first few weeks with this exercise. As your back gets stronger, you can keep pushing yourself by trying to beat your previous personal best. You want to get to the point where you can hold the plank position for more than 1 or 1 1/2 minutes!
This is one of the most effective exercises that will hit your core hard and strengthen it very fast. The key is to keep challenging yourself. Try to hold it longer each week by extending your hold 10 or 15 seconds. You will be surprised how quickly your midsection will get stronger and more solid.
The benefits of having a strong core are tremendous as in everyday life we utilize our midsection for many things from getting out of bed to walking up stairs. The stronger your core the less energy you will expend performing simple everyday tasks. This is something most people are not aware of and don't normally think of often. Thus, always include at least one core exercise as part of your regular exercise regime and you will reap the benefits in more than one way.