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| Plank with a bosu ball |
I have to admit that I discovered plank only just about year ago, when I first got for Norwegian aerobic. It seems to be a common exercise in Norway and I do know why - because it is so effective!
Like other two which I presented (push ups and squats), it can be done at home, you don't need special equipement just your body weight.
Muscles engaged
Plank engages inner muscles as well ABS as core muscles. Also, for stabilisation front side of thight (quadriceps), chest and even partly shoulders are working. |
| Main muscles engaged while planking |
It engages many muscles all over the body. It has multidirectional power of engaging muscles.
How to do it?
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| Try to stay at least 30 sec. in that position |
Start position is when you're lying on your stomach with face down to ground.
* slowly go up with legs and tors keeping your bodyweight on toes, forearms and elbows.
* keep yout body straight, in a line
* butt doesn't go up - only when you're trying to keep it in a line with your back and legs, you're exercising properly
* look on the floor while exercising
* try to keep the correct position for no less than 30 seconds
Why the best for ABS?
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| Crunches vs. plank |
This exercise will tighten your ABS muscles. It is better than crunches because it won't injured your back, which is unfortunately problem while doing crunches/situps. Researches say also that there is no need to isolate ABS muscles while training, which is done in crunches exercise.
It does not mean that you have to stop doing crunches, just try to incporporate planks to you ABS routine.
Variations
There are many planks variations. Most important is for me a side plank: |
| Side plank, together with classic plank give a pretty serious ABS training :) |
For planking you can also use balls:
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| It is more difficult variation of plank |
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| Side plank with leg up. Do not bend the spin! |
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| Side plank with arms movement involved |
And remember
Just a small reminder at the end:
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