Number 1: Plank pose (phalakasana)
A plank is a great pose for strengthening your core. You might find it simple, but the benefits are immense. Doing planks strengthen your shoulders, back, buttocks, thighs, abs, and core. To do a plank, get in the position of a push-up, and with the pressure of your hand, wrist, and elbow, lift your body from the mat. Look downward and relax your neck. Hold the position as long as you can.
Tip: Do not perform the pose if you have shoulder or hip pain.