Plank: Utilized as a standard for core strength and development, the plank is not a movement at all. It is a stability exercise used mainly to build the transverse abdominus. Simply assume a standard push-up position except hold yourself up by your elbows instead of your hands. Keep your stomach tight and drawn in slightly to activate your core muscles. Hold this position for 20 to 30 seconds and then rest – this will be counted as one set. Quick hit: Once you reach a level of several sets of 30 seconds with the plank it is time for a new level. Have a partner place a weight plate (one that is at first light enough to handle) on your upper back to add resistance to the position. This new challenge will add even more strength and stability to your physique. Side Plank: Much like the plank, the side plank works the core but on either side for lateral stability. With your body straight lie on your side while holding yourself up by you elbow and your feet together. You can place your other arm either straight down your other side or on your waste. Again, hold the position for 20 to 30 seconds and repeat for the other side. Quick hit: To give you a bit more of a challenge, try switching from a side plank to a normal plank over to another side plank slowly. Be sure to keep the body aligned and perform the movement in a steady, fluid motion. Dragon Flag: As one of the more difficult movements to master, the dragon flag is the ultimate display in midsection strength! We’ve all watched Rocky do this one. While lying on a flat bench, grasp the sides of the bench by your head or the end above your head. Begin the motion by lifting your body up with only your upper back contacting the bench. While doing your best to keep your body in-line, lift until you are just short of perpendicular to the floor. This is a difficult movement to execute so go slow and try it with short lifts in the beginning if you do not possess the strength at first. Quick hit: For the ultimate challenge try performing the dragon flag on a decline bench. This will take incredible strength and balance, but once mastered, you know you will have one outstanding set of abs!
Posted on: Thu, 27 Jun 2013 09:15:32 +0000
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