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[Text on screen:
Planks]
Speaker: Lying on stomach, begin with modified plank by bending knees, bringing feet off the ground. Place forearms under shoulders in a parallel position. Try not to grasp hands together. Press up into forearms, keeping abs braced and butt muscles or glutes tight to keep a flat back. Think about tucking your pelvis under to prevent from arching back. Keep body in a straight line the entire time. Hold this position as long as possible. You can then progress to full plank where you are now on the balls of your feet versus your knees.

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Side Planks]
Lying on one side, bend knees so feet are behind you to start with modified plank. Raise up onto one forearm with the forearm directly in line with the shoulder. Lift the hips off the ground and keep both hips pointed forward so you don't rotate. Hold this position as long as possible. You can then progress to a full plank where you are now on the side of your foot with the feet stacked on top of each other versus your knees.

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Bridges]
Lying on back with knees bent feet on the ground, tighten your glute muscles and tighten your abs. Slowly raise hips off the ground using your glute muscles to lift you. Keep your back in a straight line and knees pointed out over toes the entire time. Hold atop for five seconds. Slowly lower back to starting position. You can then progress to single leg bridge where one leg is lifted up, but make sure to keep the hips level the entire time. Do not let your hip drop down on the lifted leg during a single leg bridge.

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