• main_navigation_menu_icon.png

ic_more_vert.png

Plank

You are here:
Exercises > Strength > Stomach > Plank

Muscles trained:

Iliocostalis, Longissimus, Spinalis, Rectus abdominis, Transverse abdominal

Assistant muscles:

Deltoid (deltoids, delts or deltoideus), Gluteus maximus

planken_english_511_guide_1_thumb_large.png

planken_english_511_guide_2_thumb_large.png

Preparation

The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up in maximum time. The plank strengthens the core, back and shoulders.

Stand on the floor with your knees and hands. Lower the forearm to the floor with elbows placed under the shoulders and hands at shoulder width apart. The arms should form a 90 degree angle. Put both feet back and get on your toes.

Guide

Maintain a straight line from the heel to the head. Look down on the floor with your eyes raised. Tighten the abdominal muscles and hold for 1-2 minutes. Have a break for 1 minute and repeat.

Important

main-iliocostalis-longissimus-rectus_abdominis-spinalis-transverse_abdominal-assistant-deltoid-gluteus_maximus.png

Extra information

start-here.png Level: Intermediate
package-x-generic.png Equipment: Training mat
member.png Author: Solo
tag_green.png Tags:
eye_dark_grey.png Unique hits: 21

Comments

Add comment

No comments yet. You can be the first one to comment. Just write your comment in the form and click on the submit button.