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.
Top 10 Most Effective Ab Exercises
By Paige Waehner, About.com Guide
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
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- Bicycle Exercise
- Captain's Chair Leg Raise
- Exercise Ball Crunch
- Vertical Leg Crunch
- Torso Track
- Long Arm Crunch
- Reverse Crunch
- Full Vertical Crunch
- Ab Rocker
- Plank on Elbows and Toes
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