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


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

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Best Home Ab Exercise Ever! (NOT PLANKS)

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How to Do a Spiderman Plank | Abs Workout

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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.