Planks are an excellent full-body exercise, particularly for the core and upper body. They are weight bearing through the hands and wrists, which is good for strengthening the bones of the wrists, arms and shoulders.
Begin standing with your hands on an elevated, stable surface such as a kitchen countertop, table, or bench.
Straighten your elbows and slide your shoulder blades down as you step your feet back so that you allow your spine to lengthen and feel some weight through the hands and feet. Your torso should be straight. Draw your belly in towards your spine, gently squeeze the glutes and keep the legs straight at you lengthen your spine. Hold.