Ab Buster Workout: The Plank Evolution

Ever since I learned about them, planks have been one of my favorite ab workouts to do. It’s not that they are easy or fun in anyway–haha, DEFinitely not– but, because they are a full-body workout. What’s better than doing an exercise that works way more than one muscle group at a time? Not much, at least for a fitness-lover!

Muscle groups you will work during the Plank Evolution: abs, glutes, legs (quads, calves, and hamstrings), back, and upper body (traps, pecs, deltoids, chest, etc.)

Below is a Plank Evolution I used to do while in the USMC. Capt. McLeod introduced it to me when I became the Physical Training Representative for my platoon 5 years ago, and I still do it today.

When doing this evolution, flow from one exercise into the other. If you have a mirror you can do it next to, you will be able to really perfect your form. I take my watch off and put it in front of me on the floor. You might need to hold on to it when you are on the side and back. The amount of time you spend doing each pose depends on your level of fitness. You will see improvement if you are consistent in your training, so please keep at it!

High plank– You are in the push-up position with palms on the ground. Focus on form – hands below your shoulders, flat back (don’t let it swoop down), glutes in line with your back (no mountain tops, nice and flat), neck neutral (you should be looking at the ground), and contract every muscle you can (glutes, abs, arms, legs, etc.)

—Modification: Rest the top of one or both knees on the ground as if you were about to do a modified push-up.

(Discovery Health)

Low plank– Your forearms are flat on the ground. All form comments from the high plank apply. For a detailed video on the correct form in a low plank, you can visit Physical Living. The form he speaks about in the video will also apply to the high plank.

—Modification: Rest the top of one or both knees on the ground as if you were about to do a modified push-up.

(bodybuilding.com)

Side plank right – your forearm is flat on the ground with your elbow directly below your shoulder OR your hand is on the ground directly below your shoulder (see the pictures below), your feet are either stacked or one is in front of the other, your hips are pulled up to the ceiling as high as you can get them, your hand is either on your hip or straight up in the air, your neck is straight. For a detailed video on proper side plank technique, visit Physical Living.

—Modification: See pose “A” below. Focus on contracting your abs, and have the sense of pulling your hips up to the ceiling so that you can feel it in your obliques (the abdominal muscles on the side of your stomach).

(mumslounge.com.au)

Side plank left – same as the side plank right.

(pilates.about.com)

Back glute lift – shoulder blades are on the ground, your feet are flat on the ground, your hips are raised up to the ceiling as high as they can go, your hands are by your side, your head is resting on the ground, you are contracting your abdominals, and there is a small child to the right of you 😉

Back glute lift with right leg raised – same as above, except that your right leg is raised with your right knee at the same level as your left knee

Back glute lift with left leg raised – same as above, but with your left leg, and now the child is on your left side

—Modification: the leg raises are significantly more difficult than the other plank poses. You can decrease the amount of time for these if necessary.

 WORK IT OUT!

Resources:

LIVESTRONG

Physical Living