Exercise description of the abdominal plank.  Learn about the abdominal plank with videos, pictures, and other sports information.  Also learn how the abdominal plank can improve your sports performance.

Primary muscles worked:  Rectus Abdominus, Transversus Abdominus

Synergist Muscles:  Lower Back

Mechanics:  Isolation

Equipment:  Open Floor Space

How to perform the exercise:  To perform the plank first assume pushup position. Hands under the shoulders with arms in full extension, feet together, and body in a straight line. Next, make fists with the hands and place the hands so that they touch each other right underneath the center of the chest. After that, bend the elbows so that the forearms of both arms and supporting the weight of the body on the floor. The body should be kept in a straight line in this position. This is the place position. The athlete should also try and draw the abdominals in by trying to bring the belly button to the back of the spine. This maneuver will allow for greater stabilization of the body while in this position. The athlete will hold this position for the desired amount of time.

Spotting the exercise:  The spotter should make sure the athlete maintains the proper straight body line position throughout the lift.

Sport specific 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. This will maximize all body movements.