The Plank
One of the Best Abs Exercises!

You may be learning the plank exercise for the first time or you may already use it regularly in your workouts. I have found it to be one of the most effective abs exercises I use. In fact, one research study found it to rank highly at #4 out of 13 exercises for the oblique abdominal muscles.

Not only does it strengthen the abdominal muscles, but also works all the core muscles -- the back, hips, etc.

I recommend starting with the first exercise and gradually increasing the seconds you can hold the position. Once you feel comfortable with the plank on your elbows, progress to the next exercise. It's very rewarding when you can see your core strength improve by the length of time you are able to hold the position!

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Let's Learn the Exercises!

Starting With The Basics - The Elbow Bridge Plank

• Your Position
  
  1. Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest.
     
     
  2. Prop yourself up to form a bridge using your toes and forearms
     
     
  3. Maintain a flat back and do not allow your hips to sag towards the ground.

• Target Muscles
  
  1. The Core - Abdominals, Hips, Back
• Step By Step Instructions
  
  1. Hold this position *focusing on tightening your abs* until you can no longer maintain a flat bridge. For beginners, start with 10 seconds
     
     
  2. Return to start position.

• Beware of Cheating!
  
  1. Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique.

Side Plank

• Your Position
  
  1. Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow.
  2. Lift yourself up to form a plank with your right arm straight and your left arm on your side.

• Target Muscles
  
  1. The Core - Abdominals, Hips, Back

• Step By Step Instructions
  
  1. Hold this position for the recommended number of reps (start with 8-12). Repeat with the other side.
     
     

• Beware of Cheating!
  
  1. Remember to keep your body in a straight line, tightening your abs and butt muscles. You might want to start in front of a mirror to learn the technique.

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