The Process: Planks
Planks use total body engagement, says Brigette Williams of Living Balanced. She says people may think of planks as a core exercise, but they use more muscles than that.
They strengthen the arms, back, core, and legs. They also improve stability and recruit mind/muscle connection.
For beginners, she suggests holding a plank for 15-30 seconds and doing 2-3 sets. For plank slides, she recommends doing 5-10 reps in 3 sets and working your way up from there.