Push-Up Plus: Assume an elevated push-up position, keeping the elbows tucked in close to the body, core engaged, then lower your body until your chest is within a few inches of the floor. Pause, then return to the up position. Shift your weight onto your left hand, place your right foot on top of the left, while rolling your right hip back, and extend your right arm toward the ceiling. Keep your body straight throughout the movement. Bring your right hand and foot back down to the floor, and repeat the sequence, switching sides on the next side plank. Continue alternating sides on each rep. Try 5-10. Spider Man: Assume an elevated push-up position, keeping your hips level. Bring your right knee as close as possible to your right elbow, while going into a low push-up position – by lowering your body, bringing your chest within a few inches of the floor, and then return to the starting position. Pause, and then step back to the plank position. Alternate to each side with knee to elbow. Try 5-10.

Single-Leg: Assume a push-up position, while lifting your right leg off the floor. Lower your torso until your chest is within a few inches of the floor, while keeping your elbows tucked in toward your body. Pause then return to the start. Repeat with the opposite leg. Try 5-10. Lower your body, bringing your chest within a few inches of the floor, and then return to high-plank position. Walk-Out: Stand tall with your feet hip-width apart, arms at your sides. Engage the core with back flat, lean forward at your hips and place both palms on the floor. Bend your knees slightly if necessary. Walk your hands forward until you assume a high-plank position. Wrists should be directly under your shoulders, with the body straight from head to heels. Perform a standard push-up, then return to high-plank position. Reverse the motion back to a standing position. Try 5.

Plank: Assume a low plank position with the arms at 90-degrees and your forearms, palms, and balls of your feet on the floor. Your feet should be shoulder width, your fingers spread wide, and your forearms parallel. Without shrugging your shoulders or sagging at the hips, shift your weight onto your left forearm and place your right palm flat on the floor below your right shoulder. Then, shift your weight onto your right palm, placing your left hand flat, and straightening both arms to assume a high-plank position. Reverse the movement and return to the low plank position. Repeat to the opposite side. Try 5-10.

Diamond: From an elevated push-up position, bring the tips of your thumbs and index fingers together making a diamond. Keeping your elbows tucked lower your torso until your chest lightly touches the backs of your hands or adapt without compromising form. Pause, then return to the elevated position. Try 5-10.

Classic: Assume an elevated plank position with your hands shoulder width apart, while contracting your core. Keeping your elbows tucked toward your body and your head neutral, inhale as you lower your torso until your chest is within a few inches of the floor. Exhale and return to the start. This exercise can be done with the knees on the ground. Try 5-10.

Incline: Assume an elevated plank position on a bench or stable device. Place your hands slightly wider than shoulder-width apart. Keeping your back flat and core engaged, lower your chest to within a few inches of the bench. Inhale down and exhale on the return. Try 5-10.

Decline: Use the same set up with feet together elevated on a low stable device, such as a box or bench. Perform the same push-up movement as on an incline or flat.