The Plank: your new favorite workout
Unlike a traditional sit-up, the plank works not only your external abdominal muscles, but also internal abdominal muscles - often referred to as your core stabilizers. Strong internal abdominal muscles assist in better posture, improved balance, a healthy back and, of course, a flatter stomach.
As with any exercises, it's important to begin with a strong understanding of the fundamentals. In this case, the fundamentals are the basic plank and the iso-plank, also known as the modified plank. To do a basic plank start on your hands and knees. Engage your abdominal and glute muscles. Align your wrists under your shoulders and your knees under your hips. One at a time, extend your legs so that your body weight is supported by your hands and feet. You are now in the plank position. Keep your abdominal and glute muscles tight. By keeping your abdominal muscles tight, you avoid movement of your hips towards the floor. Also, be sure that your spine stays straight all the way through your neck. A common tendency is to drop the head and hips to relax the abdominal muscles. This places stress on your back and diminishes the returns of your abdominal workout. Hold in the plank position for as long as you can maintain proper form. Rest by returning to your hands and knees. Repeat the exercise.
The iso-plank can be just as effective for your abdominal muscles, while placing less emphasis on upper body strength. To do an iso-plank lie on your stomach. Align your elbows under your shoulders. Engage your abdominal and glute muscles to pull your body off the ground so that you are resting on your elbows and toes. To avoid stress on your back keep your neck and hips in line with your spine. Hold the iso-plank for as long as you can maintain proper form. Repeat the exercise.
Movements can be added to the plank and iso-plank to make the positions more difficult, to challenge abdominal stabilizing muscles and to use a wider range of muscles. My personal favorite plank variation exercise combines the plank and the iso-plank to engage core stabilizers and increase upper body strength and agility. In this abdominal exercise you move from the plank position to the iso-plank position and back as quickly as possible. Always continue to maintain proper form in compound exercises.
Concentrate on keeping your abdominal and glute muscles engaged. As the name of this abdominal exercise suggests, your body should have a straight alignment. Don't let your hips drop (or rise) and keep your neck in-line with your spine. Good form is the key to a successful plank workout.
Resources:
Len Kravitz, Ph.D, Super Abs Resource Manual, c 1998,
http://www.unm.edu/~lkravitz/Article%20folder/abdominal.html 
June 17, 2009 at 5:22 AM
Buy Cheap Sildenafil Citrate online from NetpharmaWorld.com
June 23, 2009 at 12:24 AM
Before initiating your erectile dysfunction treatment with any medicine or drug, you should be able to figure out whether it is a genuine medication or not to avoid possible harm from the therapy. Further, pertaining to the erectile dysfunction therapies available in the market, the treatment truths should be known so that you can get hold of an effective anti-impotence therapy and get rid of erectile dysfunction at the earliest.
July 1, 2009 at 6:49 AM
The first time I did Yogo and the Plank move I had no idea what I was in for. You can really feel this move.
August 5, 2009 at 4:19 PM
If I take Generic Viagra affect my performance in exercising???
August 31, 2009 at 4:07 AM
The Viagra effect might be thought of as some minor problem that affects older men. Or possibly those women who live with or date older men perhaps. However, the Viagra Effect can in fact lead to problems for the larger society. Both Instapundit and Tyler Cowen point to this piece.
September 4, 2009 at 1:18 PM
Thanks, helpful source.
September 10, 2009 at 2:43 AM
Great explanation. I really liked it and would be following your blog from now on. I would like to read some more articles on fitness from you. Keep it up.
Complete Health Blog
November 17, 2009 at 9:08 AM
Hi, nice post. I have been wondering about this topic,so thanks for sharing. I will certainly be subscribing to your blog.
December 3, 2009 at 3:59 AM
Well done, good said! I think it is very interesting, really.
December 16, 2009 at 3:26 AM
Nice information you have written..
I am impressed
Generic Levitra, Kamagra Jelly
December 29, 2009 at 1:09 PM
Dude you disappeared off my facebook! I feel misinformed and lost now.
No but seriously, planks are GREAT at ripping up the core. I checked out WBB's plank progression (wannabebig.com) and have made it pretty far. One thing I noticed from good core strength is that I never trip and fall, or lose balance the way I used to.
January 27, 2010 at 11:46 PM
You have a very good blog that the main thing a lot of interesting and useful!
February 20, 2010 at 10:12 PM
Hi, great post. thank you!
June 9, 2010 at 1:12 AM
I want to have visible abs for this summer, so I will try to achieve that with your exercise. Thanks for sharing.
July 12, 2010 at 9:44 PM
Hello there,
Buy Cheap kamagra online. Cheap Generic viagra.
John
November 19, 2010 at 10:07 PM
thanks a lot....
Smith Alan
January 9, 2011 at 9:16 PM
Great information !
Thank you so much for sharing it. that's amazing!
This helps to initiate the blood flow to provide the spur inside penis vessels which result to stronger erection.
Cheapest Kamagra
January 24, 2011 at 2:10 PM
Nice site
January 25, 2011 at 5:43 AM
I like your style, the fact that your site is a little bit different makes it so interesting, I get fed up of seeing same-old-same-old all of the time.
February 3, 2011 at 8:47 AM
Planks are great for workouts, the work the abs like crazy, inner core strengthening for tight abs.
February 22, 2011 at 1:34 AM
Nice to know this workout! Maybe I'll try this next week. This month, biking and kickboxing have become my daily outdoor activities. Whenever I go to the gym, I use my bike. Of course, I wear my helmet and one of my dad's ansi class 3 safety vests because I want to avoid vehicular accidents in the highway. You know, biking is good exercise for burning calories.
February 28, 2011 at 3:11 AM
It now appears that the most common and popular abdominal exercises may actually be the best exercise fat stomach around the abdominal muscles.
September 16, 2011 at 8:47 AM
I am not really a big fan of working out as I love to rest a lot.
September 17, 2011 at 12:43 AM
it's important to begin with a strong understanding of the fundamentals.
October 29, 2011 at 8:22 PM
Your blog is outrageous! I mean, Ive never been so entertained by anything in my life! Your vids are perfect for this. I mean, how did you manage to find something that matches your style of writing so well? Im really happy I started reading this today. Youve got a follower in me for sure!
November 14, 2011 at 3:08 AM
cela résoudra le problème sexuel
Maintenant tout le monde peut profiter de leur vie sexuelle
Maintenant tout le monde peut profiter de leur vie sexuelle
kamagra le moins cher
November 16, 2011 at 9:44 AM
Hello, i think that this post is very good, i would like to read more about it
November 17, 2011 at 6:02 PM
Nice move. It really work fabulously in side and outside of the body. Very cool invention by Mr. Len.
November 18, 2011 at 12:43 AM
As with any exercises, it's important to begin with a strong understanding of the fundamentals...its important..
November 26, 2011 at 6:47 AM
Besides exercise,good form should be a important way to gain a good health.Otherwise all the efforts will not be fruitful.
January 4, 2012 at 2:17 AM
You attached a very nice photo . I am almost impressed about this article .
January 7, 2012 at 9:17 PM
Engage your abdominal and glute muscles. Align your wrists under your shoulders and your knees under your hips.
January 18, 2012 at 11:42 AM
As with any exercises, it's important to begin with a strong understanding of the fundamentals. In this case, the fundamentals are the basic plank and the iso-plank, also known as the modified plank.
February 2, 2012 at 7:26 AM
i use to make 100 - 130 planks per day. belive me it`s cool
February 13, 2012 at 6:20 AM
I never tried to do what you worte here in your article but be sure that i will try and then i'll leave another comment here...
February 17, 2012 at 12:51 AM
they can be effectively removed with a simple treatment of radiofrequency surgery.
February 20, 2012 at 9:04 AM
I am so happy for you that you have so many visitors and hope that your next articles will be as great as this one.
May 22, 2013 at 12:20 AM
Thank you for such good information. It is indeed really informative !
anabolic steroids
October 15, 2013 at 11:43 AM
your blog with more information? It is extremely helpful for me.
http://www.confidentialrx.biz/
April 30, 2014 at 1:38 AM
Nice Post Love reading It
Caverta 100mg
kamagra100mg
Tadalis
November 5, 2014 at 3:59 AM
congratulations guys, quality information you have given!!! Beard Trimmer
February 25, 2015 at 12:41 AM
Awesome blog. I enjoyed reading your articles. This is truly a great read for me. I have bookmarked it and I am looking forward to reading new articles. Keep up the good work.
Generic Viagra Soft Tabs
May 2, 2020 at 9:36 AM
Don’t spend your hard earned money on useless junk. Here is natural penis enlarger. Just follow these simple steps and Gain 3-4 inches in your first month. You’re welcome
October 12, 2020 at 2:07 AM
Thanks Bro for sharing such informative and beautiful article on men health
https://crazybulkstore.blogspot.com/2020/10/guide-for-beginners-to-get-success-in.html
May 29, 2022 at 8:05 AM
Take no risk and simply go shopping at this Pharmacy called Pharmacy XL which has free shipping and low prices and is in business for 10 years as a mail order pharmacy and ships basically worldwide ... https://www.pharmacy-xl.org ... Popular medicine for weight loss is:
Orlistat
and many more Weight Loss Pills for the general health.
Post a Comment