Plank Exercise

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Planks Exercise

Planks are great exercises for the abs. I like them because they strengthen your abs in the position that they are in most of the time, straight. If done correctly, they are a great exercise for stressing the transverse abdominus.

 

Benefits

Helps posture by stabilizing your spine and pelvis. Great exercise for athletes to train them to maintain a strong spine.

 

Body Parts Used

textbook drawing of the abdominal muscles

All ab muscles are used in this exercise, but can be great for the transverse abdominus if the pelvis is rotated forward.

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Instructions

  • Hold yourself in a plank position.
  • Make sure to rotate your pelvis forward during this exercise.
  • Make sure to breathe although your abdominal muscles will be tight.
  • Hold for as long as you can. 1 minute is a good goal.
  • Turn to your other side and repeat.

Similar Exercises

Sample Routine

Go here to see samples of complete ab workout routines.

Note: One exercise alone is not sufficient for any goal. All exercises should be part of a comprehensive exercise program. Also, see my list of exercises for more.

Mike Caton

TRX Pike Exercise

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TRX Pike Exercise

This is a great exercise that uses a tremendous amount of muscle. If you don’t have a TRX system, make sure you see Related Exercises below to see some that are similar.

 

Benefits

Helps flex the spine and maintain control over abdominal muscles and helps stabilize your spine and pelvis.

 

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Body Parts Usedtextbook drawing of the abdominal muscles

Main focus is on the rectus abdominus.

Instructions

  • Insert your feet into the TRX straps so that they work while in the prone position.
  • Place yourself in a push up position where when you are fully extended, the straps are straight up and down.
  • Exhale as you tighten your abs and maintaining straight legs, pull your feet towards your chest.
  • Inhale as you return to nearly the starting position.
  • Repeat for as many repetitions as desired.

Similar Exercises

Sample Routine

Go here to see samples of complete ab workout routines.

Note: One exercise alone is not sufficient for any goal. All exercises should be part of a comprehensive exercise program. Also, see my list of exercises for more.

Mike Caton