Transverse Abdominal Exercises Video Series
The Plank Pose is an isometic exercise which means a non-mover.
you will hold the "pose" for a set amount of time to engage and
strengthen the transverse abdominal.
Your body is positioned as such that you will resemble a plank of wood,
hence the name for this exercise.
This is also sometimes called the front hold, hover or abdominal
bridge. The instructions and video on this page is for the most common
form of this workout which is the front plank.
The front plank is held in a push-up position with your body's weight
held up by using the forearms, elbows and toes.
This exercise will help strengthen the abdominals, back and shoulders.
The primary muscles engaged during your workout are the rectus
abdominis and the transverse abdominis.
The secondary muscles include trapezius (traps), rhomboids, rotator
cuff, deltoids (delts), pectorals (pecs), gluteus maximus (glutes),
quadriceps (quads) and the gastrocnemius.
This last muscle is a superficial muscle that is in the back part of
the lower leg.
Exercise #1 - Front Plank Pose
Below are the step by step instructions for the front plank pose. Many
other exercises for this type exist with some of the more common ones
being the side plank and reverse plank.
Start by placing your knees and your hands on the ground and sitting in
a doggy position with your arms directly underneath your shoulders.
- Now stretch your legs out keeping your back straight and
prop the legs up with your toes.
- Look straight down to the floor keeping the neck aligned
with your straight back.
- Pull your ab muscles in so the hips don't sag. Don't let
the hips rise up, keep them in line with the back. The body should form
a straight line from your heels to the top of the head.
- Now hold this pose for about 30 seconds or longer.
- Release the hold by placing your knees back on the mat.
- Repeat for several repititions of this isometric exercise.
You can do this in front of a mirror to ensure you have the proper pose
or have a friend look to ensure you a properly aligned.
Watch the video below to ensure you are doing the this move
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the plank pose on youtube
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