The Prone Plank targets your abs and chest. Hold this position up to 1 minute.
Prone Plank. Get into a full pushup position with your palms on the floor beneath your shoulders. Hold here for 30 seconds with your abs contracted, your arms and legs extended, and your head aligned with your spine. As you build strength, hold this position longer, up to one minute. The prone plank targets your abs and chest. For a bigger challenge, try it with your forearms on the floor.