Plank Leg Raises
Elbow Plank Variation
Plank leg raises do many things. They work the core and shoulders (a little) and make you work your glutes and lower back. This is an exercise that works some of the major muscle groups guys need to kick hard and run fast and gals spend a lot of time in the gym, for. You can do it as a warm up or a cool down. If you find the time to do it most days of the week you will see a difference in your posture and performance.
What's involved: Shoulders, triceps, core, glutes, lower back.
Powered by: Glutes (primarily).
Tip: look forward, rather than down as you perform this, straightening your body and maintaining as flat a spine as possible.