PRONE PLANK

A.K.A. Prone Iso Abs Feet On Ground Arms On Ball

On your toes place your elbows on a stability ball in front of you. Your toe should be behind you and on a the ground so most of the pressure is on your forearms. Squeeze your buttocks as tight as you can and REALLY suck in your stomach and tighten as much as possible. The key to this exercise is to try and hold these contractions as long as you can without rest. if you feel it in your lower back you are not squeezing your buttocks, sucking in your stomach, and or rounding your back enough...Try to mimic the picture as much as possible. Notice how the back is not arched. Try as best you can to rotate your hips forward and ROUND your back to compensate your back muscles from being overworked!

A.K.A. Prone Iso Abs On Ball

On your toes place your elbows on the ground in front of you. Your toes should be behind you and on a stability ball so most of the pressure is on your forearms. The key to this exercise is to try and hold these contractions as long as you can without rest. if you feel it in your lower back you are not squeezing your buttocks, sucking in your stomach, and or rounding your back enough...Try to mimic the picture as much as possible. Notice how the back is not arched. Try as best you can to rotate your hips forward and ROUND your back to compensate your back muscles from being overworked! Tips

Squeeze your buttocks as tight as you can and REALLY suck in your stomach and tighten as much as possible.

A.K.A. Prone Iso Abs Feet On Ground

On your toes place your elbows on the ground in front of you. Your toes should be up behind you so most of the pressure is on your forearms. The key to this exercise is to try and hold these contractions as long as you can without rest. if you feel it in your lower back you are not squeezing your buttocks, sucking in your stomach, and or rounding your back enough...Try to mimic the picture as much as possible. Notice how the back is not arched. Try as best you can to rotate your hips forward and ROUND your back to compensate your back muscles from being overworked!

Get into a modified push-up position by balancing your body on your forearms and toes with your body in a straight line from head to feet. Hold this position for the prescribed amount of time while pulling our abs and keeping your hips from dropping toward the floor.To make this exercise more difficult hold one foot up off of the floor for half the time and then switch legs for the other half of the set.

Get in a side plank position. To do this, lie on your right side on the floor with your left foot rested on top of the inner side of your right foot and your left arm rested on top of your left side. Raise your body by placing your right forearm flat on the floor so that it's perpendicular to your torso and lift your torso up until your right upper arm is straight underneath you with your elbow bent 90 degrees and your forearm flat on the floor. In this position, only your right forearm and the outer side of your right foot are making contact with the floor and your body forms a diagonal line that is at about a 20-degree angle to the floor. Keep your abs pulled in tight and hold this position for as long as you can.