Daily backpacker budget: $20 ~ $35. Bolivia is the ultimate cheapie of South America. Things may be very basic here as itâs a dirt poor country but your dollars sure go a long way. It is the cheapest country for accommodation and the cheapest for food and drink as well.
The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include: 1  Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.he plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include: 1  Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.
But when you're in a side plank, your entire core is stabilized so your back can't easily move. PLANK SINGLE-ARM ROW. If you want to hit your back while youâre holding a plank, try this move. The single-arm row works your upper-back muscles including your lats, traps, rear deltoids, and rhomboids.