Over the last few years, planks have become as common as crunches and hanging leg raises. A recent study has shown how to get even more out of this challenging core exercise. Noted exercise researcher Brad Schoenfeld, PhD, CSCS, in a study published in Sports Biomechanics, measured the amount of muscle activation in four variations of the plank. The most active version was the “long-lever posterior-tilt plank.” To perform this exercise, get into a traditional plank position but bring your elbows forward so they are under your nose rather than beneath the shoulders. Then tilt the pelvis as if you’re trying to bring your hip bones toward your ster-num and your sit bones to your feet. Keep the body straight and the core muscles contracted for multiple intervals of 30 to 60 seconds. Schoenfeld notes that more research is needed to ascertain specif-ic performance, aesthetic, or rehab benefits of this plank, but in our book, the more muscle activation the better.
More in Advice
The WorkOut Session
We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...October 8, 2018
The three major reasons to only eat organic food. By Kris Gethin For many years I’ve pursued physical perfection through...August 8, 2017
Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more. By Jay Campbell and Jim Brown Many people stop...June 6, 2017
THE LION ROARS
Expert advice to your questions about training, nutrition, recovery, and living the fitness lifestyle. Chris: Is there an ideal length/method for...January 31, 2017
Intention Versus Motivation
When it comes to changing your body, ideas are cheap. Execution is the hard part. By Thomas DeLauer So many of...January 23, 2017
Product Spotlight: Native Pro 100 by Rivalus
The phrase “eating clean” gets thrown around a lot in the fitness industry, but for the first time you can use...July 6, 2016
Back and Biceps with Jeremy Buendia!
Build a thicker Back and Bigger Biceps with this multifaceted, free-weight workout. There’s a fine line to walk on those one or two days...June 10, 2016
Single or mingle?
Physique athletes have always been proponents of isolation exercises. Then CrossFit came along and added three more joints to every exercise....June 9, 2016
The man in the mirror
Accountability is a powerful force, even if it’s to your own reflection. A new study performed by researchers at the University...June 7, 2016