Bridge (Plank)
Overview
The plank position will work out your rectus abdominis and abdominal oblique muscles. Abs are a paired muscle that run vertically down your abdomen, from just below your pecs, down to your pubic crest.
Tendinous intersections cross your abs horizontally, which is what gives you the six or eight pack look. Abs are the anterior part of your core muscles, and help keep you upright. Your oblique muscles extend from under your arm, down to your hip bone.
These muscles control bending and flexing at the waist, and also help with respiration. Obliques are very important.
Instructions
To begin, rest on your forearms, so your elbows are directly below your shoulders. Straighten your legs, with your feet about as wide apart as your hips. Your body should be a straight line, from feet to head.
Contract all of the muscles in your torso. Hold the position for at least fifteen seconds. Don’t forget to breathe steadily.
Tips
The two most common mistakes I see are arching your back downwards or, at the opposite extreme, lifting your glutes. Remember to keep your body straight.
If you’re a beginner, 3 sets of 30 seconds is a good place to start. If you’re intermediate, try 4 sets of 60 seconds.
Planks are a great ab exercise that you can do virtually anywhere. I hope you push yourself to go as long as you can.
