Abdominal Exercises

Body Weight Plank

Exercise Information

Primary Muscles: Abdominals (Transverse Abdominis)
Secondary Muscles: Obliques (Internal/External Obliques)
Equipment: Bodyweight
Level & Type: Beginner/Intermediate - Isolation Exercise

Lie face down with forearms placed on floor/mat and feet shoulder width apart. This is the starting position.

Take a deep breath in (inhale) to prepare for the exercise. Exhale and push off from your forearms/hands and resting on your toes and forearms. This is the end position.

This exercise is an isometric exercise (stationary contraction) and requires no movement.

Tips & Cautions: Elbows should be directly below the shoulder, and keeping the back flat (straight line from the head to the heels). Do not let your lower back sag - prevent this by tilting the pelvis backwards, and contracting the abdominal muscles.

Variations: The Plank exercise can be done on the knees (decreases the difficulty) or lifting a limb off the floor/mat to increase the difficulty of the exercise.

Stability Ball Abdominal Crunch

Body Weight Plank