Could This Move Get better because of the Abs compared to Plank


How To Get Six Pack Abs In 4 Minutes: Extreme Plank Workout

Video taken from the channel:


Best Home Ab Exercise Ever! (NOT PLANKS)

Video taken from the channel: ATHLEAN-X™


How to Do a Spiderman Plank | Abs Workout

Video taken from the channel: Howcast


Never Do Ab Wheel Rollouts Like This!

Video taken from the channel: ATHLEAN-X™

Planks are great, but you can’t create a strong, firm core from planks alone. You need a toolbox of exercises to pull from for some variation in your routine. Need a new move to try before you head out for your Memorial Day plans: the V Prayer Reach. This gentle exercise targets your ab. The Ab Wheel Vs.

Planks. You have a plethora of choices when it comes to putting together a core workout. Commonly, isometric exercises, which force your core muscles to hold a static position, are overlooked. Both the ab rollout using the ab wheel and the plank are used to work your core isometrically, which in turn. A one-move-pony to hit the rectus abdominals, traverse abdominals and erector spinae muscles a.k.a the majority of your trunk a plank can strengthen your core and improve your ability to.

And while all sorts of popular abs exercises work ’em, some moves are better than others at really lighting Start in a high plank position with shoulders stacked over wrists, core tight, and a. The side plank better engages your obliques, or side muscles, for an even more intense pose than the traditional plank. To perform a side plank, start in the plank position, and then rotate your body so that you’re resting on one side of your feet.

Keep one arm on the ground, either resting on your elbow or on a flat palm with your arm straight. The plank has become an easy, post-workout prescription usually performed by guys who are more concerned with setting the Guinness World Record for time, regardless of how sloppy their form gets. Which is sad, because when properly executed, the plank is the end-all for full-body stability and better posture.

Also, it’ll help you chisel out a great set of abs. Pull your abs in tight and hold for 30-60 seconds. Kick it up a notch: From the plank position, reach forward with your right hand, hold for a count and slowly return to. The longer you can hold the plank, the more resilient your lower back will be to injury, and the better your abs will look once you burn the fat off them.

Follow these tips for longer plank times. Planks are billed as the must-do ab move if you’re serious about developing a strong core. While the plank, and its numerous variations, are excellent at training your core in a functional way — assisting with stability, posture and spinal alignment — the move alone will not give you a six-pack according to the American Council on Exercise. Diet, total-body strength training and cardio exercise. Building a strong core doesn’t need to be about doing 239 variations on the crunch.

Instead, you can start to see definition in your abs with just one simple move: the plank. But unlike the traditional crunch, the plank has the added benefit of working your arms and front side body, too.

List of related literature:

For example, the plank can be modified by moving the elbows superiorly toward the ears and engaging a posterior pelvic tilt; this significantly increases activation in the rectus abdominis and oblique muscles (117).

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Since the initial pressure on the discs is rather high and the activity of the abdominal wall muscles is not significant (though it is precisely for their development that this exercise is done), this exercise is not especially valuable.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

When doing a plank, it’s important to keep the hips and shoulders at the same height so the spine is in a relatively neutral position.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

This really activates the abs and protects the lower back from possibility of strain.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

All of the suggested moves have been lab-tested and shown to be up to 80 percent more effective than traditional crunches.

“Flat Belly Diet!” by Liz Vaccariello, Cynthia Sass, David L. Katz
from Flat Belly Diet!
by Liz Vaccariello, Cynthia Sass, David L. Katz
Rodale Books, 2009

This is a terrific move for targeting the lower abs.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Though clearly still effective, Plank would retire officially a week later, citing stomach problems.

“Walter Johnson: Baseball's Big Train” by Henry W. Thomas
from Walter Johnson: Baseball’s Big Train
by Henry W. Thomas
University of Nebraska Press, 1998

Another very effective – and fun – way to strengthen your abdominal muscles is to practice the Samba.

“8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot” by Esther Gokhale, Susan Adams
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot
by Esther Gokhale, Susan Adams
Pendo Press, 2013

This is an old-school exercise, and it’s One of the best for developing the upper abs and external obliques.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

This exercise is a functional way to integrate strengthening of the hip flexors and abdominals but, because of the amount of lumbar flexion, may be contraindicated for various back pathologies.

“Essentials of Kinesiology for the Physical Therapist Assistant E-Book” by Paul Jackson Mansfield, Donald A. Neumann
from Essentials of Kinesiology for the Physical Therapist Assistant E-Book
by Paul Jackson Mansfield, Donald A. Neumann
Elsevier Health Sciences, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • Fun fact is we lived in the medieval era if someone looked like that guy they would be the Kings bodyguard also most of Society would die very fast

  • Okay so many of you are wondering why you don’t see the six pack? Well this is something you accomplish at 10% body fat or less. You can still build a good core, but it will not be visible while your %13-15 body fat for men.

  • Thanks as always Jeff! I started today and was about to go completely the wrong way. My first set sucked but with this corrections it will be safer to stick to it.

  • Just talk a little slower. In public speaking, the faster one talks, the more audience one loses. As in the exercise, one wants to exercise one’s speech slowly and distinctly for quality. Otherwise, great lesson. Ü/

  • Sir, I have been continuously doing Abs wheel for 6days.. it getting harder day by day.. Unable to do for 3 counts today.. is it advisable to do every day.. thanks for your guidance..

  • Dude. I just want to say thank you. And I’m saying this when I don’t usually comment. But I like your style. This ain’t no joke. Thanks you!

  • Bro.. I have a seviour pain in lower back by doing this wheel exercise not properly.. So I want to request you to do exercise for this lower back pain.. Plzzz. Do a video about Lower back pain relief exercises

  • I just bought one of these ab rollers about 3 weeks ago and have been using it every other day since then. The first 2 days using this, I felt the burning and tight feeling in my abs, but after then, all I feel is strain in my shoulders. I have felt absolutely no burn or pain in my abs since then and when I use it, I have had a similar posture to you and gone all the way down in sets of 10. Does this simply mean my upper body is weak or am I doing something wrong, because I can do these all day long with no feeling in my abs, only my shoulders?

    Thank you in advance to anyone who takes the time to read this and help. I Read through countless responses and couldn’t find one that mentioned this.

  • Some ab rollers have a mechanism to help pull you back into the starting motion. Do you believe these are helpful? Or does the retraction impact benefits one can see from this type of movement?

  • Hahahaha!! Thanks. I’ve been doing this wrong for ages, and stretching out till my face touches the floor. No wonder my lower back’s sore!!��

  • Man! I always wondered why in the world my lats felt so damn sore post the ab roller routine. Thanks so much Jeff!! You truly a star when it comes to the right kinda knowledge which saves our body parts. Cheers!

  • I have a Trumatic brain injury and I am paralyzed on my right side. I have had quite a few good trainers but it was expensive and I can’t afford them anymore. Is there any recommendations for exercises that you might want to see me do?

  • Good video, I like the ‘best__ exercise’ for each body part.

    I’ve started doing my wheels again too, but I don’t fully retract, seems more of a constant flex to go from fully extended then only pull back to about 1/2 way. What do you think, there doesn’t seem to be much benefit (too easy) in the full retract?

  • I thank you for this video, I had alot of lower back pain for a while. I never thought this could be the reason cause I thought I am doing it right.

  • hey, Jonny my name is Ryan Aguilar. I have just graduated from highschool. It’s called leuzinger highschool. i was in the football team and let me say, i have sweated much more quicker then what the football practice made me do for warm ups. Plus my whole abdominal, lower back, shoulders and chest are felling the effects. They are killing me. did five was other work outs. Looking forward to see more of your videos. thanks. this is something I can do much more than the machines at my gym. Appriciate it.

  • So basically, tighten the core and keep it tight as you pull down and pull back up while keeping your legs and hip at about a 90 degree to 120-130 degree angle? Can someone pls confirm.

  • At this period we need to stay home because that is only chase to survive this. We need to workout at home.�� This store trainhome shop (check on google) is awesome with their home training products.����

  • Great Exercise! Your videos make such an inspiration for me to do workout and improve my body muscle. It’s not easy. if you guys have any feedback, please reply.

  • First when I ordered it I opened it up and started doing the exercise,then I felt the pain in my lower back then I saw your video this really helped me thank you so much ��

  • Man thank you very much for all the hard work you put in this despite your other things u have to do. U have helped me a lot with the knowledge you have been providing here. U have probably saved my lower back from ingury. Thank you again!!!

  • I would like to see an example of your AthLeanX 90 day program. Not the whole thing of course, but just some idea of what your program consists of and what I am expected to do over 90 days (and beyond).

  • Great video and good tip…:) You should analyse a bit advanced version,also-from “standing” position or from feet to the floor,not “only” knees. Good technique,I got to remember that,but there is one more-yes,you should be aware of hip movement and arms position,but in the final stage not extending your body totaly,therefore keeping a bit flexed abs position (exactly because of the back issue) or to visualise it,to be something like angry cat on her/his nails in rounded stance…:) What do you think about that?

  • But ab wheels have a certain weight limit, right? Meaning they can handle a certain level f body weight unless you buy a good one.

  • Should rename this video with “ab wheel” in the title… it’ll get so many more hits, and one of the best ab wheel videos out there.

  • Recently added this as it seems very beneficial. But how many reps/sets and rest time I between would you recommend? Right now I do six sets with 5 sow controlled reps with a 30 sec rest between sets. Thanks for sharing

  • way complicated im only 15 and I don’t want to get hurt, not to mention I worked for a six pack for the longest time and got it soo im good for now thanks though man!

  • Jeff you are a big light on nutrition, diet and exercise. Great to hear the truth. healthy natural foods, no fads no diets, and instruction on exercise. My old flat mate lived off peanut butter and vegemite sandwiches and combined with good exercise had an amazing physique. Love the videos. Always use the wheel now i use it correctly!! Thanks

  • Some folks don’t like ab rollers, I admit, if one does them incorrectly, it might strain the back some. There is a youtube video on this.

  • True story my father had this idea when he was in jail and he was the first to make that exercise wheel but he never shown it to the public

  • This is the best abs workout. I do this everyday of 3 sets of 15= 45 with my daily crunches. You will feel pain and gain on those abs. You will get those 6 packs if you diet is good and you are in shape. Master Jose Isidro 

  • When I learned the proper way to use this wheel, I learned that it is better for the body to use the hips to pull you back rather then the arms/shoulders.
    Your thoughts? Try it out and let me know how it feels for you.

  • Doing it properly, I can’t actually do a few more reps because I’m NOT causing low back pain or shoulder discomfort �� Thank you Sir ����

  • Hi bro I’m fat lets say 50 70 % should I do abs exercises or should I loss weight first please tell my because I’m so confused now

  • Hi Jeff, I recently discovered this routine for abs and almost immediately saw the effect the first time I did (probably the only time I did it right). Thanks for the good checkpoint suggestion.

  • HI Jeff,
    Is it possible that the ‘best’ ab routine can be the only ab routine to start off with? Meaning doing this maybe for 3 sets of 15 or 20? Is there something else you would mix with this for a full ab workout or it this best done as maybe a nightly filler in between other workouts or at the end of the day?

  • My problem with the ab wheel is when I get to full extension and start to pull back, it really puts pressure on my right shoulder and hurts alot.  Enough to completely distract from doing the exercise properly

  • It’s not really the balancing of the wheel that makes it so difficult but rather putting the wheel way more ahead of you than you usually would doing planks. The supporting point moves away from under your abs, so they now have to support your body.

  • I love this exercise but wondered if anyone else found they can get discomfort in the wrists, forearm extensors or the underside of the elbow when performing them?  My gym has an ab wheel that has 2 wheels side by side but it has very skinny handles on it. I’m wondering if wrapping something for extra width grip might make a difference. I’m only getting about 6 reps in a set so it could be i might just need to ease off the gas for the last rep or so.

    The other thing i like about this exercise is at full stretch it really hits the external rotator cuff muscles those all important postural muscles that control movement of the scapula. I’ve been really focusing on postural control exercises this past year (rack pulls baby).

  • The difference in difficulty between a ‘regular’ plank and the ab-wheel has little to do with surface area…

    The MAIN reason the ab wheel is more difficult to use, is because the wheel will ROLL out from under you.

    FRICTION, or lack thereof, is the primary factor here… not surface area.

  • I wish I found this video when I first bought an ab wheel 3 years ago… thanks for breaking it down into small parts, so easy to follow

  • Hey guys. So I think my back is actually too weak that i should not do this exercise. Overall i am really fit, but my back is behind. What are good exercises for me to strengthen the part of my back I will be needing for this? Thanks in advance

  • Just bought the wheel and starting today, we’ll see how it goes:) Great vid, as I have a sedentary lifestyle/work, I really want to do it right to avoid back pain. Thanks man!

  • Jeff, I do these from my toes I can see my abs under about a quarter inch of fat so I know once I lose the fat on my belly the muscles the roller hits are going to look great but I’m wondering is what exercises complement the above wheel especially in the lower back?…. FYI I do suffer from arthritis in my middle and lower back.

  • Ive been reading a lot of negative comments on about Jeff being fake and a con, and the only people who support him on the forums have only 2-4 posts which are all related to Athlean X.
    Most people are saying he never trained the New York Mets and I only found one article on MensFitness about Jeff

    Dont get me wrong I use the program too and have bought AX1 NXT and Xero but i’m having my doubts

  • Hi Jeff, I’m thinking if you could make some videos about training with injuries. I saw one before but would like to see more rather than sitting on the coach and rest it up… For example, how do you train arms or back when you have shoulder pain/injury.

  • Hello Jeff. I just want to say u thanks for you’re advices for muscle and body growth. I started to see serious results in 1 month. And i live more healthy now thanks!

  • Great video on the merits of the Ab Wheel.  Now how should we be incorporating it into our training?  Should we be using it in addition to your 6PP, or substituting it for a specific portion, etc.

  • Wheel Plateau….?

    Hello Jeff!!
    I train for strength.
    I discovered this wheel 2 years ago… it changed my whole core strength.
    I started with a dumbbell and could not perform more than 2. Later on I nailed it. 
    Then moved to a single wheel to add stability challenge.
    Then I was doing 20 and not feeling my abs at all.
    I started adding weight in a backpack.
    Now I am doing 3×6 with a 45 Lb weight in my back twice a week… but I do not think this is helping my abs (and may be hurting a little bit my back, I am sure because I am using too much my hip flexors / soas)

    I then started trying to do it from a standing position (following some boxers I’ve seen).
    I can do only 3 or 4 in a row, with, again, some back soar.

    So… how do you recommend pushing forward the wheel exc??

    Thank you!!


  • Just want to say, many are out there sharing in regards to fitness. However, your knowledge, know-how, and understanding of what you do and teach and live, is top notch and way beyond most. Thank you so much!

  • Jeff I am a big fan of you and a member of athlean x right now i am doing AX2 and i was hoping that you make a video about carb cycling. thanks and keep doing what your doing you programs are great and it helped me alot

  • How to hit long head of the tricep with shoulder pain? I can’t do tricep extensions or anything for the long head of the tricep cause of pain in my shoulder.

  • just asking: what do you think about the kneeling CableCrunch (aka Salam) + the best bodyweight/no equipment ab-excercise for hyperlordose-patients (imo StomachVacuums combined with Hip-Extension and FrogLegged-FunctionCrunch; FrogLegged = knees flared outward to exclude the Hip-Flexors, Function = slowly roll up from top to bottom until LumbarSpine is slightly above the ground; trains up to 3upper compartments of the AbdominusRectus)

  • you need to put this piece of equipment on 6 pack promise on your site. I have been doing your programs for a long time now with amazing results but this needs to be there!

  • Please more leg and back video’s and how to combine them. After leg day i’ve troubles with back training because i get a little muscle soreness in my low back somethimes because of squatting. Would be nice to see more videos about those.

  • Thank you for this video. I’m currently in a 12 week transformation challenge and I was trying find exercises to help develop my core during off day. This video helped a lot. Keep up the great work.

  • This video was really helpfull but I still don’t feel it in my abs. I feel (hurts a little) it in my shoulders and my higher back. Is that normal or am I still doing something wrong?

  • He sweating so much because he was already working out before this video. And also his body is cooling itself down from all the intense heat from the muscle burning from working out.

  • OMGoodness! You explained it sooo thoroughly! Now I’m able to do much better without feeling as though I’m injuring myself. You are the best!!

  • Sir! I really admire the way you share your knowledge to the world! I request you to make more tutorial videos using simple affordable weight equipment for those people who cannot attend multi gyms. With highest regards, Ong ( male from India ). ��������

  • For those of you who don’t have a 6 pack, but wanna have some:
    the exercise in the video is great to train your abs
    none of it will be visible as long as your bodyfat is high (above 15% or so). To get it right, look up a protein diet on a bodybuilder site.

  • I am 6’3 and 185 pounds I don’t completely have a flat stomach but I was wondering should I do cardio until I have a complete flat stomach then work on abs?

  • Hey Jeff, can you please recommend a full ab wheel workout? Like how many sets and reps. I have already worked my abs using bodyweight exercises for like a year now so im technically between intermediate and advanced.

    Thanks m8

  • please please please answer me what do you do when your the fat and skinny type do you cut first or work out first I’m confused help me you guys r professionals

  • How to incorporate this with other exercises? I would like to do with regular push ups. Is it better to do push ups before or after this?

  • my friend says working out at the gym makes me growth less as in like I start to stop growing and he also says it’s better to workout at home then at the gym is all this true cause I don’t want to stop growing I’m kinda scared that if I keep going to the gym I will stop growing please help