Advanced Workout

Ab Plank

The second exercise in our duo is the Ab Plank. This exercise is going to work your abdominal muscles, your back muscles, your glutes and your triceps muscles.

For this exercise you will only need a floor mat or a carpeted area.

Start by laying on the floor, stomach down.

Prop yourself up on your elbows. Make a "V" with your arms so that your fists are touching each other and your elbows are pointing out to the side.

Your elbows should not be pointing completely out to the side, but about 45 degrees lateral to your midline.

Hold yourself up while keeping your back straight.

Hold yourself in this position with your head in the most comfortable position for you for 45 seconds to a minute.

If you can hold the ab plank for longer than a minute, have a workout partner place a 10 to 15 pound weight on your back.

Next Advanced Exercise: Upright Row »

 

Tips for Ab Plank

  1. 1. Try to keep your back as straight as possible because this will better isolate your core muscles than if your back is drooping down or making a big hump.

  2. Perform 3 sets of the Ab Plank, holding the position for 45 seconds to a minute.