Popsugar Health & Fitness Workouts Strength Workout For Muscle This 45-Minute Strength Workout Will Help Build Lean Muscle 18 June 2018 by Tamara Pridgett View On One Page Photo 7 of 7 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 7 Elbow Plank Start face down on the floor resting on your forearms and knees. Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows. Contract your abdominals to keep yourself up and prevent your booty from sticking up. Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank. Hold for 30 seconds. Repeat three times. Previous Next Start Slideshow Trainer TipsDumbbell WorkoutsFitness TipsArm Workouts45-minute WorkoutsBeginner WorkoutsLeg WorkoutsBack ExercisesAb WorkoutsFull-Body Workouts