The Plank has long been one of the top ways to produce a strong core.
This is an awesome program if you want to challenge yourself to create a rock-solid midsection.
If you have not been exercising or doing any core training I would recommend that you start all of these moves in a modified position with knees or thighs making contact with the floor. This will allow you to start strengthing your core without increasing the risk of strain or injury.
Start Slow and Build Up Without Injury!
You Can Do It!