Similar to the Plank bodyweight exercise in looks, but thats where it ends. This position when performed correctly will really blast the fat from your body, build sensational inner strength, and your energy will go through the roof!

THE POKER - To begin, assume the press-up position, except instead of the palms of your hands resting on the floor, you want to close your fists, and bring your elbows and forearms to the floor. Raise your head and look forward as you aim to hold this position for one minute. This describes the typical Plank posture. Now comes the key to the infinitely superior Poker. As you breathe in suck your stomach toward your spine, and lock it there. Breathe in deeply and out fully and forcefully through the nostrils, while at the same time contracting your abdominal muscles like crazy. Remember to hold the lock on your abdominals hard.

By performing this exercise regularly, you will develop a core like steel, and muscles like a racehorse. Aim to hold for 1 minute initially, and build to 2 minutes with practice. A rock solid core is within your reach, and with this knowledge of this little known exercise is more achievable than ever before.

Bodyweight exercises are the secret to a lean and muscular mid-section as virtually every exercise in the arsenal targets multiple muscle groups and in particular your abdominal and lower back muscles.

Unlike most weights routines which focus on isolating one or two muscles at a time, bodyweight exercises challenge your whole body with each exercise, therefore significantly boosting your heart rate and raising your metabolism which means that you will burn fat quicker.

Think about this, to perform bodyweight exercises you don't need a bench, and if you did it certainly wouldn't be to lie down on. The functional beauty of bodyweight exercises is that you're continually using your smaller muscles, the ones that often are neglected by machine isolation exercises to stabilise your limbs as you perform each motion, therefore bringing them into play and making them stronger and more durable.

Its simple, try bodyweight exercises for 2 weeks, and you will be blown away by how good you look and feel.