Plank – Planks – Prone Iso Abs

The plank is a great change-up from your normal sit-ups and crunches. If you’ve read Best Ab Workouts and Ab Exercises, you know that the plank differs from those workouts by working on anti-extension, also known as supporting yourself.

You have to keep your core elevated, maintain good form and keep it up for a while during your rep.

This is hard, because your body is working against its own weight as well as the force of gravity.

In addition, this exercise is super simple and requires no equipment, so beginners and veterans need to try it. Come on, how can you say not to a free workout? Finally, the plank is classified as a strength building, isolation ab exercise. So, let’s get started.


  • 1. Find some open, level space on the floor. Then pat yourself on the back, you’re done setting up the exercise (easy, right?).
  • 2. Next, get down on all fours. Then extend your body so that you are prone against the floor.
  • 3. Lift yourself up onto your forearms and use your toes to support your legs. Your arms should be bent at the elbows, lined up with each of your shoulders.
  • 4. Make sure to keep your head down and back and legs straight. You should be parallel to the floor and completely straight, with not arches or dips along your body.
  • 5. Hold this position for as long as possible, making sure to use proper form during the whole entire repetition. If you want to further isolate your muscles as well as increase the difficulty of this exercise, lift a leg or arm. Just to be sure to do the plank for equal amounts of time using each ligament.

Now, go check out Best Ab Workouts and Ab Exercises for the next step in perfecting your six-pack.


Featured Image and Video: Alfredo Donato

1 Comment
  1. […] will be working against your own weight and gravity during your plank. However, you should quickly find that this exercise becomes easy, which leads to longer reps as […]

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