Plank Pose

The plank pose exercise is a non-mover of the correct name is called isometric.

When you do this exercise you will hold this “pose” for a set amount of time which works the transverse abdominal.Read about the 5 Benefits of Doing Plank Exercise by fitness peek.

Your body is positioned like you resemble a plank of wood, hence the name for the exercise.

This exercises has other names called the front hold, hover or abdominal bridge. The video below is the most common form of the workout which is the front plank.

The plank pose is held up in a push-up position with your supporting majority your own body weight.

This exercise will help strengthen the abdominals, back and shoulders. The primary muscles that are used while doing this workout are the rectus abdominis and the transverse abdominis.

The other muscle that this exercise strengthen are your  trapezius (traps), rhomboids, rotator cuff, deltoids (delts), pectorals (pecs), gluteus maximus (glutes), quadriceps (quads) and the gastrocnemius.

The last muscle that this muscle focus on are the back part of the lower legs.

Front Plank Pose

The exercise below comes with a step by step instruction of the plank. 

Step 1: Get on hands & knees

Begin on your hands and knees on the mat, with your wrists directly under your shoulders.

Step 2: Extend legs

Tuck your toes under and extend your legs straight out behind you, one at a time, keeping your arms perpendicular to the mat.

Step 3: Look at floor

Look straight down at the floor, keeping your neck aligned with your straight spine.

Step 4: Pull in abs

Pull your abdominal muscles in so your hips don't sag, but don't allow them to rise up, either.


Ask a friend to look at your pose: Your body should form a straight line from your heels to the top of your head.

Step 5: Hold pose

Hold the pose for at least 30 seconds.

Step 6: Release pose

Release the pose by dropping your knees to the floor. We're sorry for comparing your arms to twigs—but don't they feel like they might snap?

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Here are some more ab exercise that you should give a try

Crunch Exercise

The crunch exercise is the most common exercise for the abdominal. It is a great exercise for the stomach. when you are just starting out.

 Reverse Crunch

The reverse crunch main focus is in the lower abs. It gets deep into the core muscles and really strengthen your stomach muscles

Here is a 27 min No Equipment Upper Body & Abs Workout - At Home Upper Body & Core which also includes the plank exercise. 

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