The main function of the abdominal muscles in our life and in the most important exercises as squats, deadlifts, military presses is to support the spine and stabilize the body. Therefore if we perform only crunches and leg raises we forgot to train the most important ability of our abdominal muscles – to stabilize the body. So if we want to build really strong core muscles, gain strength in all compound movements and to prevent our back from injuries we definitely must add some type of stabilize or isometrically movement to our abdominal routine. The Plank is one of the most basic isometrically movements and has a place in every good routine. This is the basic version of the exercise.
Lie with your face down on a mat resting on your forearms, and your palms flat on the floor. Lift your body up resting only on the toes of your feet and forearms. You should stand with your body straight and parallel to the floor. This is the starting position.
Hold this position for the recommended time and don’t hold your breath. Breath on equal intervals during the entire set.
- Keep your shoulder right above your elbows.
- Don’t allow your pelvis to go down.
- If you can hold the position for more than 2 minutes is it time add some additional weight or you can lift one arm or leg to increase the intensity.