Believe it or not, I get the best tummy tightening workout without any equipment and without stepping into a gym. Pay attention and you too can easily use just your body and gravity, and my favorite piece of “exercise equipment”—the park bench. I’m going to give you three different versions of exactly the same bodyweight exercise. It’s called the plank and it’s one of the simplest yet most effective ways to firm up everything in your core—all those muscles that hold you in and up, that make you look good and protect your back from aching. The three versions start with the easiest and progress to the most challenging. Work your way up to one minute in each position before moving on to the next.

Plank #1: Hands on the Bench Back

Standing tall, face the bench and place your hands on the bench back, standing with your heels on the ground, or on your toes, which ever is most comfortable. Keep your back flat, with your hips a bit tucked and abdomen contracted, forming a straight line from your feet to your head. Hold this position, inhaling and exhaling, for as long as you can (for up to one minute building up gradually). This may feel most comfortable on a bench back with a rounded top edge.

Plank #2: Hands on the Bench Seat

Standing tall, face the bench and place your hands on the bench back, standing with your heels on the ground, or on your toes, which ever is most comfortable. Keep your back flat, with your hips a bit tucked and abdomen contracted, forming a straight line from your feet to your head. Hold this position, inhaling and exhaling, for as long as you can (for up to one minute building up gradually).

Plank #3: Elbows on the Bench Seat

Standing tall, face the bench and place your hands on the bench back, standing with your heels on the ground, or on your toes, which ever is most comfortable. Keep your back flat, with your hips a bit tucked and abdomen contracted, forming a straight line from your feet to your head. Hold this position, inhaling and exhaling, for as long as you can (for up to one minute building up gradually). This may feel most comfortable on a bench seat that is flat rather than rounded.

TIPS:
Keep shoulders down and away from your ears, and your head in line with your spine, eyes gazing ahead of you. Don’t let your hips sink down—think of your body as, well, a plank. You also do these on the top surface of a low wall, or on a step of a staircase; indoors, you can use a tabletop or chair. If you feel back discomfort, stop, and try again at another time with your hips slightly bet upward (“pike” position).