7. The Prone Plank:
- Take a push up position. Place your palms on the floor and behind the shoulders.
- Hold in this position for 30 seconds. Connect your abs and extend the arms and legs with the head straight aligned along with the spine.
- With proper practice and few days, try holding this position for up to one minute.
- After this you can also try one-arm stable switching plank. This is a bit difficult version of The Prone Plank.