Rare are the positions that work as a full-body exercise, so when you ID one, make sure to incorporate it into your fitness regime. A full-plank workout exercises a host of muscles—shoulders, biceps, chest, abs, lower back, glutes, thighs and calf muscles. It also helps you burn calories, improves core strength, tones your abs, increases flexibility and reduces muscles stress.

1) Start in a push-up position.

2) Bend your elbows to 90 degrees, where you should distinctly feel the weight of your body on your forearms. Your elbows should be in-line with your shoulder, and your palms faced down to the floor.

3) Tighten your ab muscles and your glutes, while keeping your body straight from head to toe. Hold position for as long as you can; if you are a newbie, start with 20 seconds. If you manage to increase the duration to 90 seconds, you can burn 10-12 calories per minute.

As much as this exercise is about weight loss and toning, it is also a great tool to straighten your posture and increase your body strength and endurance. The perfect exercise for busy folks, here’s to killing many birds with one stone.