The Plank
This builds endurance in both the abs and back, as well as stabilizer muscles.
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Ah yes, the plank. Highly overlooked exercise. Staple of my exercise regiment and foundation of developing a quality pushup. Kick it up a notch by placing forarms on a stability ball.
Core is such a buzz word in fitness, and it is important to always keep in mind that the muscles of the back (erector spinae, quadratus lumbardum, rhomboids, etc.) are antagonist muscles to the abs. Working the abdominals, the lower back, and muscles of in the plevic region all combine to strength the core.
My favorite are decline weighted or medicine ball sit-ups followed by hanging knee raises. And of course, like Toby mentioned, the plank. But trying lifting a hand or foot off the ground occasionally. Definitely makes it harder.
