If
you're interested in flatter abs and
a stronger core, the plank is one
of the key exercises you should be
doing. Once the normal abdominal plank
gets too easy, you've got a variety
of options to make it more challenging,
more interesting and more effective.
This
is one of those options!
This
is nice variation of the plank that
involves dynamic transitions between
two different plank positions...forearm
and straight arm planks. The benefit
lies in the moment of transition between
the two positions.
You
can do this type of dynamic plank
on the floor, but I prefer to do it
on a flat bench and a barbell set
in the power rack (or another bar
set at the right height, be it Smith
machine or even the handle of another
machine). I'll tell you why this is
effective once I show you the exercise.
So
first, set the bar a little above
the level of the bench and set the
bench about four or five feet away
from the bar. Where you place it will
depend on how tall you are...you'll
need to adjust it to get the spacing
right.
Set
your forearms on the bench then hook
your toes over the bar, keeping your
body straight and stiff.
Now,
the reason I use the bar is I find
that when going the plank on the ground
on the toes, it increases leg/hip
flexor contribution to the stabilization
of the core. When you hook the toes
over, it takes some of that away and
focuses more on the core for the stabilizing
tension.
This
will immediately make the plank harder
to do.
The
next step here is to transition to
a straight arm plank.
Lean
over onto the right arm then set your
left hand on bench.
Straight
out your left arm then set your right
hand flat on the bench. At multiple
points in this transition, you're
basically planking on one arm.
Then
just repeat on the opposite side,
setting your left forearm on the bench
while bending your right arm.
Now
you're back with your forearms flat
on the bench.
Repeat
the maneuver until you can no longer
support your body in the plank position.
Now,
this one sounds simple but it's actually
surprisingly tough to do. The transitioning
with the majority of the tension go
through one side while your toes are
hooked over the bar instead of set
on the floor puts a whole different
tension on the core.
If
you're new to the plank, this is not
the version you should jump in and
start with it. If you're already familiar
with the plank, you're going to really
enjoy this variation and how it targets
the obliques and deep transverse abdominus
muscles with the dynamic repositioning
of the arms.
Great
core training!