Trained muscle: All parts of the abdominal muscles
Focused muscle: Rectus abdominis (straight abdominal muscle)
Type of training: Own body weight exercises
The front plank is an isometric stabilization exercise that can be compared with the crouching hover plank. Planks represent a complex workout that activates several muscles simultaneously with main focus on the trunk.
We start in prone position with our lower arms and toes pressed into the floor. Performing front planks it is essential to tense all muscles during the entire exercise, especially the trunk, abdominal, and butt muscles. Hold the head straight in extension to the spine looking between both arms to the floor. Please already tense your muscles before you go in plank position to avoid a hollow back. Don’t go in plank position in a fast or sudden movement but smoothly and controlled.
Hold the exercise for up to one minute or abort at a rate of perceived exertion of hard. Abort immediately when muscle cramps occur or when you are no longer able to keep the pelvis erected.
The front plank becomes very intense for the abdominal muscles when the arms and legs pull towards each other. Even further increase the intensity by lifting either one arm or one leg or both, one arm and leg diagonally from the ground. Lower the intensity by performing the exercise on your knees. Avoid press breathing (exhalation against closed airways) at any time.
One variation of the front plank is the side plank.
Antagonist: Lower back muscles
Stretching: Abdominal stretches
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