The following core series was designed to be performed during Week 2 of the Whole Living Action Plan on Monday, Wednesday, Friday, Saturday, and Sunday. "Try to hold the poses a little longer each day for greater stability and strength," says fitness pro Ellen Barrett, creator of the DVD "Fusion Flow."
For this plank pose, come into the top of a push-up position from all fours. Engage your core with your neck in a neutral position so that you form a straight line. Hold for 5 breaths or 30 seconds.
From a sitting position, tip your torso back slightly (using your arms to support you), keeping your spine straight. Bend knees, lift feet off floor, and if possible, extend your legs to form a V (next image). Extend your arms out in front, parallel to the floor. Aim to hold for 30 seconds, longer if you can. If you can't extend your legs all the way into a V, aim to keep your toe pointed and your shins parallel with the ground instead (third image).
Stand upright with feet planted approximately hip-width apart. Exhale and bring the right leg up without hinging at the knee as you reach the left arm across toward your right toes. Inhale and return to the starting position, then exhale and bring the left leg up without hinging at the knee as you reach the left arm across toward the toes (next image). Alternate legs at a steady pace (matching the breath) for 60 seconds.