Abdominal Plank

Abdominal Plank Basics

Primary muscles worked: Transversus Abdominus, Rectus Abdominus

Synergist Muscles: Erector Spinae (Low Back)

Mechanics: Isolation

Equipment: Open Floor Space

How To Perform The Abdominal Plank

• First, assume a pushup position. Place your hands under your shoulders with arms in full extension, feet together, and body in a straight line.
• Now, make a fist with your hands and then bend at the elbow so that your forearms are supporting the weight of your body.
• Your body should be maintained in a straight line with your legs, hips and back forming a straight line.
• Try and draw your abdominals in by trying to bring your belly button to the back of the spine.  This maneuver will allow for greater stabilization of your body while in this position.
• Hold this position for your desired amount of time.

Abdominal Plank Tips

• Do not allow your stomach and lower back to dip downward during this exercise. This will place a lot of strain on your lower back which can be avoided with proper form.
• Another potential issue is that you might keep your butt too high in the air. You will need to lower your hips to solve this issue. Having your butt in the air puts the tension for the exercise on your shoulders and not your abdominals.
• You should gradually build up the length of time you hold this exercise as it can be very difficult for novice athletes or those who have an underdeveloped core.

Abdominal Plank and Sports Application

The plank is an incredible exercise for improving core strength, endurance, and power. Core strength is integral for all sports as force transfer occurs around the core. The plank will increase core efficiency allowing the body to have greater control and stability. These benefits stem from training of the transversus abdominus muscle which encircles the waist, and the abdominal plank is one of the most effective exercises for that muscle. All athletes should include some version of the plank in their workout program.