Here are two exercises for when you are on-the-go or at home. Ladies let's get STRONG. Planks have become increasingly popular for core strengthening, and for good reason: it works - Sometimes the simplest of movements result in the greatest gains to your fitness, and this is certainly true with planks. Holding the plank position takes strength and endurance in your abs, back, and core.  And that's what we're doing...Getting Strong.

Five Benefits of Doing Plank / 1) Toned Belly 2) Reduce Back Pain 3) Flexibility 4) Improves Mood  5) Improves Balance and Posture / Nike Shoe / Nike Pant / lululemon /  Emi-jay hair tie 

Position yourself seated on the floor - Toes pointed

Push body up - Legs straight out in front of you. Make sure you're not holding your breath. 

Take your butt to the floor - As you come up - lift your leg up - butt to the floor - switch legs - 10 lifts on each leg - 2 sets - *Try not to collapse in your mid-section. Plank is one of the best exercises for core conditioning but it also works your glutes , hamstrings, improves posture, and balance.

Turn over and hold in a plank position for 1 minute - (or as long as you can ) This exercise strengthens your entire body -  If you do planks regularly, you'll find your'e able to sit or stand  straighter, and even breathe easier. Just doing the above plank is enough. You will see the more you do it, the longer you will be able to hold the position, and that means you are getting stronger.

 A strong core enhances balance and stability, it can help prevent falls and injuries during sports or other activities. In fact a strong flexible core supports almost everything you do. Your back is your 'ladder' a great way to keep that support healthy and long lasting is to strengthen your core.

                       * Life shrinks or expands in proportion to one’s courage.” – Anais Nin