Plank rock (forward and back)

• Duration: 6 min
• Level: Beginner
• Goal track: Weight loss

Start in a forearm plank with your knees resting on the mat for an easier base, elbows under your shoulders and your body in one straight line from head to knees. This is your starting position. Keeping your middle braced, gently rock your whole body forward a few centimetres over your elbows, then rock back toward your heels, breathing steadily throughout. Keep the motion small and controlled rather than bouncing. Repeat 8 to 10 slow rocks.