As you get more comfortable with the forearm plank, it’s time to alternate it with a single-leg plank. By lifting one leg up toward the sky (only as far as you feel comfortable), you will increase the load on your core. Alternate your legs. By the end of the first week gradually increase your plank time up to 30 seconds.

Important: Do not overload yourself and take a rest when needed by lowering your knees to the floor for a few seconds.