The plank
This is an exercise I learned at Qualcomm which works the lower abs and lower back. It is especially effective at the conclusion of your workout when you feel you have nothing left. All you do is stay still, how hard can that be?
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
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Do it for 3 minutes and you might be strong… do it for 4 minutes and you might be crazy…
do it for 5 minutes and you might be dead
Try raising one arm out and if you do that try raising out the opposite leg. If you do that for 4 min then try raising out both arms and legs a fly around the fucking room.
Do it naked with a lady (also naked) underneath you, throw in some penetration and a little hip movement (sex), and you might hang on to what little respect your friends had for you after you showed them this exercise in the first place.
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