Ab Exercises: The Plank

Don’t be fooled by this ab exercise. You may not be moving while you do it, but I guarantee your muscles will be screaming for mercy.

Aside from being one of the most challenging ab exercises you can do, The Plank also does an incredible job of strengthening the lower back. Plus it works the muscles of the shoulders, butt and thighs.

Be patient with this exercise. Whenever the lower back is involved, there’s a chance for injury if you push yourself too far, too fast.

The Set-Up

• Start on your knees and elbows.
• Place the elbows directly under the shoulders.
• Feet up on your toes.

Performing The Movement

• Lift your body off the floor.
• Maintain a straight line from your shoulders to the hips to the knees.
• Keep your head in line with your body. Don’t lift it up or let it hang down.
• Avoid raising the hips. This takes emphasis off of the target muscles.
• Do not let your body sag. This will put stress on the lower back.
• Hold this position for as long as you can while maintaining good form, then slowly lower your body back to the floor.

Performance Tips

• Tighten your stomach, buttocks and thigh muscles.
• Take shallow breaths to keep oxygen moving to the muscles. Do not hold your breath. If you do, you risk a spike in your blood pressure, which could cause you to become dizzy, black out or suffer other consequences.
• Stay strong on your elbows. Do not allow your upper body to “sink” between your shoulders.