Week 3

For the last week, alternate your forearm plank with the dolphin plank. This exercise is inspired by yoga; it strengthens and tones the core, abs, and shoulders altogether. Begin in a forearm plank and lift your hips up toward the ceiling in a “V” shape and come back to the forearm position. Repeat it 15 times.

As for your forearm plank alone, start with 90 seconds and gradually increase the time to 120 seconds by the 21st day.