The Abdominal Plank is one of the most common ab exercises out there...however, it's not the most challenging, especially as you get stronger.
This version of the ab plank shifts the focus of the tension down into the lower abs while using dumbbell counterbalancing to take pressure off the lower back.
Instead of keeping a straight body position from shoulders to toes, we're going to be using the rack to angle the body.
This change in positioning immediately shifts the loading into the lower abs.
In addition, we're going to hold onto a pair of moderate weight dumbbells (I'm using a pair of 40's here), held in front of your body with a neutral grip, with the forearms resting on the bench.
(This one could also be performed between two benches or other similar height solid objects, if you don't want to use a rack.)
This addition of weight forces the muscles of the upper body to activate strongly, which I find immediately takes tension and torque off the lower back.
- Set the rack rails to about 2 to 3 feet off the ground or so (same height).
- Pick up the dumbbells then set your forearms on one of the rails.
- Now reach back and hook your feet over the other rails.
Once you're in position, just hold.
You do want to keep a slight bend at the waist, but the counterbalance of the dumbbells should allow you to stay straighter, which immediately puts even better tension on the lower aspect of the abdominal area.
Now, even though you will feel it primarily in the lower abs, this one does hit the entire abdominal area, similar to a plank but more challenging.
Hold for as long as you can, until you feel that you're starting to lose positioning. Then just set your feet down, set the dumbbells down and you're done.
You can do just one set of this, or several sets.
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