To add intensity to your high planks, you can alternately lift one arm or one arm and one leg when you plank. Here’s how to do advanced planks: Begin with your arms planted below your shoulders and your feet hip-width apart on the floor. Get into a high plank position, keeping your core muscles tight and your glutes engaged.

Keep your core tight to hold your body in a straight line plank position. Slowly lower your right arm and left leg. Slowly raise your left arm up toward the ceiling. For an even greater challenge, also raise your right leg. Hold for a few seconds then lower your arm and leg. Repeat on both sides for a total of 30 seconds.

The catch: You have to learn how to do a plank the right way in order to gain the core benefits. When you do perform a plank properly, you will not only feel it in your abs, but also your back, shoulders, glutes, and even your legs.

Keep your head and neck in a neutral position, with your head facing down. Tighten your core muscles and glutes and hold this position. Your body should be in a straight line from your head down to your toes, with your head and neck in a neutral position. If you’re not quite ready for straight arm planks, you can do modified planks.