Plank
How to do it
- Get face down on the floor, weight on your forearms and toes, elbows under your shoulders.
- Set your body in one straight line from head to heels.
- Squeeze your glutes and pull your belly button in toward your spine.
- Breathe normally and hold.
- The moment your hips sag or hike up, the set is over - time is worthless with a broken position.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Abs 70%
- Obliques 30%
- Lower back / erectors 20%
- Front delts 10%
Other ways to train this
-
Twisting Hanging Knee Raises
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Cable Crunch
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Hanging Leg Raises
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Machine Crunch
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Russian Twist
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Cable Woodchop
-
Ab Wheel Rollout
-
Crunches
-
Lying Leg Raises
-
Decline Sit-Ups
-
Bicycle Crunches
-
Side Plank
Photos and form cues from free-exercise-db, released into the public domain.
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