The plank also known as the hover and the bridge

Targets the transversus abdominis.

Rest solely on your elbows and toes, your body in a straight line from the back of your head f. -—. *

10.16 Oblique crunch

' Also see calisthenics, p. 70.

down to your heels. Hold for 30 seconds (or as long as you can!) to start, and build up to 60 seconds.

Think this is hard? Try the side plank, its tougher cousin. Lie on your side. Raise yourself up on one elbow, with the arm bent at 90 degrees, your only other contact with the floor being the side of your lower foot. Hold for a period of time as with the plank.

With equipment you can hang from or rest on, you can do variations of most of the above. If you combine these with disciplines involving the exercise ball, the medicine ball and the power wheel, you should build good abs and a strong core.

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