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  Plank The plank is an excellent abdominal and core exercise. To ensure you keep your core strong and stable. The plank exercise can also be used as the basis for a core muscle strength and stability test. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it can also help to boost your calorie burn. 1. Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor. 2.Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet. 3. Hold this position for 60 seconds.  Mountain Climber Mountai

Top Chest exercises for men 1.Standard Push-ups A standard push-up works your shoulders, chest, triceps, biceps, back, core, quads, and glutes. Think of it as a moving plank—you'll want to keep everything tight as you bend your arms. Keep your neck neutral and aligned with your spine (chin tucked). How to do it - Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders. Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Your elbows should be at about a 45-degree angle to your torso. Push back up to start. 2.Diamond Push-ups This variation really challenges your triceps.The closer your hands are to the midline of your body, the more your triceps have to compensate for the lack of force produced by your chest and shoulders. How to do it - Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders. Walk your hands in u