Ab Plank exercises are a very popular because of their ability to work multiple muscles in a short amount of time. Holding a plank strengthens your core and gives your whole body a workout. Ab Planks tone the arms, legs, and especially the shoulder, back, and abdominal muscles. In college we tested several different types of abdominal exercises. These ranged from crunches, to ball crunches to abdominal machines and then the plank. Out of all the exercises and ab machines we tested, the plank was the #1 exercise. It was first in muscle activation and intensity. This explains why it’s such a phenomenal exercise to have as part of your routine and it’s also one of the most effective!
When planking pay special attention to your alignment. Spine should be long, abs lifted, shoulders are relaxed, your legs are engaged in the movement, drawing in toward the mid-line of your body, you body should be straight from ankle to ear, and all of your movements are performed with centering, concentration, control, and precision.
Elbow Plank
Begin on your hands and knees. Then move your elbows to the floor directly under your shoulders.
Your forearms can extend on the floor straight in front of you. Make sure your shoulders are back and down, and your chest is open.
Keep your abdominal muscles pulled in to support the movement and legs are together. The length of your body is supporting this move, not focused only in the upper body.
Hold for 20-30 seconds. Release and repeat 2 more times.
Straight Arm Ab Plank
Begin on your hands and knees with your knees directly under your hips, and your hands directly under your shoulders.
Roll your shoulders back and down as if you were going to slide your scapula into your pockets. Have your finger tips pointing forward and turn your inner elbows slightly forward as well. These moves will help stabilize your upper body and keep your chest open.
Lift up in your middle as you step one foot straight back and then the other. Keep your legs engaged in supporting the plank position.
Hold for 20-30 seconds. Release and repeat 2 more times.
Side Ab Plank
Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.
Raise body upward by straightening waist so body is ridged. Hold for 20-30 seconds. Release and Repeat opposite side. Do 2 more times.
Ready. Set. Get Fit!
Darese, ISSA CFT, Certified Boot Camp Instructor
Plank Exercise says