Begin by kneeling on a mat and placing a foam roller behind you (not pictured). While balancing on your knees, lift your feet off the floor and turn to adjust the foam roller until it is place under your shins. Face front and lower your shins on top of the foam roller, legs together, as you place you hands directly under your shoulders. Lift your hips off the floor until you are in a plank position with your shoulders, hips, knees and ankles in one long straight line with the abs engaged and the legs together.
Breathe steadily as you hold this plank position for 15-30 seconds. Gradually work your way up to holding the plank for 1-3 minutes for an isometric core challenge.
Don't let your hips drop or rise, and be sure not to shift weight to one arm. Hold your body as still as possible and try to keep the foam roller steady, too. Remember to breathe.Muscles Worked: Abs, Lower back