You will need the Functional Movement Brace on your back and the PVC pipe in place.
The Plank is a standard exercise for increasing core stabilization, developing deep core muscles (the muscles that help with posture, keep you breathing well and are the more important muscles in determining torso stability/strength/power).
Start by lying down on your stomach and have your hands underneath your shoulders. You should be on the balls of your feet with a 90 degree angle at your ankle. Press through the balls of your feet to straighten out your legs and have your butt engaged (squeeze your butt). Draw in your belly button towards your spine (this engages your deep core muscles), straighten your elbows so that your arms are straight and hold this position. Make sure that your shoulders stay away from your ears and focus on slow controlled breathing, spending 3 seconds each on the inhale and exhale. Have your weight evenly distributed between your two feet and both of your hands.
Because this is a stabilization exercise, it’s important to maintain stability and not allow your body to tilt, hike, or rotate at the shoulders, torso, hips, or feet.
*Perform 3 sets of this exercise, holding each plank for up to 1 minute each time*