Unfortunately, most people try to get results doing more and more reps instead of simply progressing the exercise.<\/p>\n
In fact, most people go about their ab training wrong and end up with a sore back or worse\u2026<\/p>\n
\u2026 they literally FORCE their stomachs to stick out further!<\/strong><\/p>\n But you can fix this problem\u00a0right now.<\/p>\n First, you need to\u00a0train your abdominals in three dimensions to support its main roles: stabilization, rotation, resisting movement and lending support simultaneously.<\/p>\n That’s why crunches are a waste of time – this exercise only isolates a few muscle groups through one plane of motion. Plus, if you’re not careful, it can make your stomach stick out further.<\/p>\n Today in the Exercise Progressions Super Series, we’re talking Core Stabilization. I have a simple challenge you can do, then it’s onto the best exercise progressions EVER.<\/p>\n Today’s challenge has two parts. \ud83d\ude42 Take this quick plank and side plank\u00a0challenge to test your core strength and endurance right now.<\/p>\n Most people are doing the plank flat out wrong. Either their form is terrible, or they are not focused on activating the right muscles. We’ll fix that in just a minute.<\/p>\n Ready for the challenge?<\/p>\n Here’s how to do it…<\/p>\n Get down on the floor and into plank position. You should be:<\/p>\n –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 facedown with your weight resting on your forearms and toes<\/p>\n –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 forearms aligned with your torso<\/p>\n –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 elbows directly under your shoulders<\/p>\n –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 your body in a straight line from neck to ankles<\/p>\n Now hold this position, with correct form for as long as you can.<\/p>\n If you can hold the plank for at least 90 seconds<\/strong> with excellent form,\u00a0you’re ready to start at Level 2.<\/p>\n If you struggled, or you needed to rest during the time, start at Level 1.<\/p>\n First, take a 5 minute break if you just did the plank test.<\/p>\n Get down on the floor and lie on your right side.\u00a0You should be:<\/p>\n <\/p>\n <\/p>\n <\/p>\n –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 On your right side with legs straight and your feet stacked (i.e. your left foot on top of your right).<\/p>\n –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Your weight should rest on your left forearm and the outside edge of your left foot.<\/p>\n –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Keep your left elbow directly under your shoulder, with your upper arm perpendicular to the floor.<\/p>\n –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Raise your hips so your body is in a straight line from ankles to neck.<\/p>\n –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Keep your shoulders square and perpendicular to the floor, as if your back is being supported by the wall.<\/p>\n –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Place your left arm straight up towards the ceiling<\/p>\n Now hold this position, with correct form for as long as you can. If you can hold for 45 seconds<\/strong> or more on both sides, you can start at Level\u00a02.<\/p>\n If you\u00a0wobbled or struggled to reach 45 seconds, start at Level 1.<\/p>\n The first 3 levels focus on core\u00a0stabilization and building your abdominal endurance. You’ll find both a plank and side plank variation you can do for each level.<\/p>\n The next step, Levels 4-7 are tougher dynamic stabilization\u00a0exercises that target your abs. Dynamic Stabilization involves getting into a position and holding it while doing repetitions of a movement with one or more limbs.\u00a0\u00a0I hope that wasn’t too confusing… \ud83d\ude09<\/p>\n You’ll see what I mean when you get to the exercises.<\/p>\n Onwards!<\/p>\n It makes me cringe when I see people at the gym doing a plank with their hips hiked up in the air. It’s a waste of time, and no wonder they don’t feel anything in their abs.<\/p>\n There’s more to a plank than just hanging there for a long as you can. The idea is to activate your entire core, butt, quads and back. Not just your stomach.<\/p>\n Yes, this variation below is harder. But you’ll get WAY more out of the exercise.<\/p>\n Try it: Ready for the Next Level?<\/strong> When you can hold the hard style plank for 30 seconds and the side plank for 30 seconds non-stop, you can move to level 2.<\/p>\n Are you struggling?\u00a0<\/strong>You can make it easier! Modify the plank by raising your hands onto a bench, and you can modify the side plank by dropping to your knees. Try to hold the full version for as long as you can before modifying.<\/p>\n This level will take your core stability to the next level! There are so\u00a0many challenging variations you can add to a regular plank and side plank – you’ll love it! Here’s a couple of my favorites. Remember, it’s easier to start by taking a foot off the ground, before you try an arm.<\/p>\n Ready for the Next Level? <\/strong>Once you can do 2 sets of 10 reps on each arm\/leg, you’re ready to rock the next challenge. Be patient, it could take you 2-3 weeks to master if you’ve never tried this before.<\/p>\n Now we’re getting tricky by adding an unstable point of contact. You can get creative and use a Stability Ball, TRX, Medicine ball or BOSU to challenge yourself.<\/p>\n Ready for the Next Level? <\/strong>When you can hold the Stability Ball plank for 30-45 seconds, and side plank for 20-30 seconds, you are ready for the next level. These exercises are tough, so give yourself at least 1-2\u00a0weeks to practice.<\/p>\n Try the Jackknife before you attempt the Pike. Reason being, the Pike requires more abdominal strength and hamstring flexibility to initiate the movement. You can try the Inchworm too if you don’t have access to equipment.<\/p>\n Ready for the Next Level? <\/strong>When you can do 2-3 sets of 15 reps, you’re ready to move on up.<\/p>\n Don’t be surprise…. This exercise is not as easy as it looks. \ud83d\ude09 First time you try it, make sure your feet are spread wide and brace your core hard.<\/p>\n Another cool variation is Mountain Climbers on Sliders or in a TRX. Go for timed sets of 20-30 seconds for a bonus conditioning effect. You’re welcome. \ud83d\ude09<\/p>\n If you’re a runner, this exercise will help improve your speed and endurance. Enjoy!<\/p>\nHere\u2019s a Quick Challenge<\/strong><\/h2>\n
Test 1: Plank<\/strong><\/h2>\n
![\"plank\"](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/plank.png\")
<\/a><\/p>\nHow did you go?<\/h3>\n
Test 2: Side Plank<\/strong><\/h2>\n
<\/a><\/p>\n7 Ab Progressions You Need To Know<\/strong><\/h2>\n
LEVEL ONE: Hard Style Plank & Side Plank<\/h2>\n
\n<\/a><\/p>\n<\/a><\/p>\nLEVEL TWO:\u00a0Superman Plank \/ Side Plank SuperStar<\/h2>\n
<\/a><\/a><\/p>\nLEVEL THREE: Plank on Unstable Surface<\/h2>\n
<\/a>\u00a0<\/a><\/p>\nLEVEL FOUR: TRX Jack Knife\/TRX Pike<\/h2>\n
<\/a><\/p>\n<\/a><\/p>\nLEVEL FIVE: Stability Ball Mountain Climber<\/h2>\n