http://www.thebestabdominalexercises.com
The plank is an excellent basic abdominal strength and stability exercises that everybody should start with, no matter level of trainer they are.
However, as you get stronger and more advanced, the basic plank is no longer tough enough to really challenge your abdominals.
That's where THIS version of the plank comes into play.
It's a more advanced version of my exercise the Lower Ab Rack Plank
In this more advanced version, the difference is simple...instead of setting your forearms on the other safety rail of the rack, you will instead RAISE that other rail higher (to about face level when you're standing) and HANG from it.
Your toes will be hooked over the bottom rail...(don't mind the dirty socks...one of the advantages of training in my basement is that I don't have to wear shoes or apparently clean the floors ;).
Your elbows will be somewhat bent, with an overhand grip on the rail. You should maintain tension in the lats and some flexion in the shoulders while you're hanging, to protect the shoulder joints...in other words, you don't want your arms straight and muscles relaxed in the upper body.
This puts a nice stretch on the entire frontal abdominal wall, while still focusing tension onto the lower abs...specifically the "V" shape (a.k.a. the inguinal area). It's going to develop stability and strength in the deep muscles of the core as well.
This exercise is more advanced than the original Rack Plank version and you should have strong abs before attempting this one.
When you're holding the position, be sure to keep a small flexion in the hips, in order to keep tension off the lower back.
Hold for as long as you can, until you start to lose the position, then set your feet down and finish.
I normally perform this exercise for just one set, holding for as long as I can, then done. You can certainly perform a set or two more, if you feel you need it, but I wouldn't do more than 3 sets total.
Overall, this is an excellent and challenging new version of the plank that will help you target the lower abs and inguinal (V) area very effectively!
mike chang wiki Target Your Lower Abs With Hanging Lower Ab Rack Planks | |
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