The Plank

Performed correctly:

1. Start by placing your forearms and toes on the ground.

2. Push off the ground, resting on your toes and elbows. Ensure your back is

straight, and parallel to the floor.

3. Hold this position for 30 – 60 seconds, keeping your back straight and parallel

to the floor.

                            
                              4. Take a 1 minute break, and repeat 3-4 times

V-Up

Performed correctly:

1. Start position: Lie with back onto floor or bench with knees bent and hands

extended. Head should be in a neutral position

2. Leading with the chin and chest towards the ceiling, contract the abdominal

and raise shoulders off floor or bench. Simultaneously raise legs up off the

floor such that arms and feet slightly cross over. Hold for 2 seconds.

3. Slowly lower legs and arms as far as your abs have strength for, and repeat

for 12-16 reps.