Imagine there was a fast, easy, free exercise that would help you stay mobile and steady on your feet into later life. Enter: the humble plank – and the good news is that anyone can do it (honestly).

‘All you need is your own body, a yoga mat and a space to lie down in,’ says personal trainer and injury rehab specialist Chris Berardi.

Put simply, a plank is a core strength exercise where you maintain a rigid, straight-line position – resembling a push-up or a plank of wood – for a set period of time. It’s simple to master and has the double whammy of supporting your balance and helping maintain your bone strength. ‘A plank also supports the lumbar region and sacrum – the bones in your lower back – making it less likely you will develop pain,’ says Chris.

To prepare for your plank, roll out a yoga mat, lie down on your front and go on to the balls of your feet. ‘Prop yourself up either on your hands or your forearms,’ says Chris. ‘Some people find one option easier than the other – if you have a problem with your wrists, for example, resting on your forearms might be more comfortable.’ If either position feels too tricky to start with, begin on your hands and knees, and progress if possible.

‘Then, squeeze your glutes, or bum muscles,’ says Chris. ‘The idea is that you’ll have a slight posterior tilt – which means raising your bottom up a bit. This strengthens your stomach muscles and protects your lower back. The fact this exercise is weight-bearing will also reduce your risk of losing bone density – a process known as osteopenia – as well prevent sarcopenia (muscle wasting).’

Start with a 30-second plank a day and aim to move up to a minute. If you’re feeling really ambitious, try to stay in position for up to two minutes. Your bum, legs and back will thank you.