One minute of intense effort followed by one minute rest. Repeat three times. Total: six minutes. Plank: Using your toes and forearms, balance yourself with your body facing the ground and your head looking forward (position 1). Keep your body straight. Hold yourself in this position for as long as possible, up to a minute. Side plank: This is the exact same as the original plank, except you turn to the side and support your body using one arm at a time, and the sides of your feet (position 2).