Planks are the MacGyver of bodyweight movements: They’re super tough and great for almost any situation. The versatile move is best known for working your core, but planks also engage more than 20 muscles, including your shoulders, back, arms, legs, and glutes. Even better, planks allow you to work your core without the risks of back injury and overstressed hip flexors that come with traditional sit-ups.
To master proper form of the good ol’ fashioned basic plank, start with the beginner exercises. Practice holding each move for 30 seconds at a time, adding 15 seconds each time you work out. Once you can hold a basic plank for a minute, move on to the intermediate and advanced variations that will transform you into a plank pro. (At the very least, this will take your planking game to a whole new level and make all your friends on Instagram jealous.)