Weighted Abdominal Planks For A Steel
Set Of Abs By Nick Nilsson www.FitStep.com
The plank is a classic ab exercise. Simple...uses just bodyweight...very
effective. If you haven't seen it, basically lay flat on your stomach on
the floor then hold yourself up on your forearms, keeping your body
straight like a plank.
Now it's time to kick it up a notch, because you know me...I'm all about
taking the easy way out and doing things like a "normal" person...
Basically, you're going to do a plank but with a weight dip belt hanging
off you for added resistance.
Naturally, you can't do this off the ground - you'll need to do it in a
rack or between two benches - either way is fine.
Check out the following video demonstration and follow along with the
exercise photos & step by step descriptions.
Set the rails of the rack a couple of feet off the ground. I like to put
a towel over the rail that I'll be putting my forearms on. Load up a dip
belt with a plate or two (I'm using a two 45-lb plates in the demo here)
and get it around your waist.
Now here's the trick...hike the belt up so it's not on your waist but
about mid-back. This is easier on the lower back for this exercise - it
places the weight in a better position for the abs to work against.
Reach up and back with one leg and hook it over the rail.
Get the other leg up and on the rail. You'll notice I'm not completely
board straight in this position. The demands of adding extra weight mean
you should bend your knees a bit so that they're not locked out and
taking all the stress into the knee joints.
Now just hold yourself in that position for as long as you can, keeping
your abs and entire core area VERY tight.
When you can't hold yourself up anymore, just set one leg on the floor,
then other and stand up. All done!
This one works great for building core strength. It's the abdominal
plank times 10.
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques
for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at: