Plank-pack Abs!

During my 23 years in the fitness business - first as an aerobics/step aerobics instructor; next as a personal trainer, yoga instructor and overall wellness professional - I have tried every ab exercise/machine made known to man. I purchased the ab roller; the ab rocker; the ab wheel; the swivel abs; medicine ball - you name it. They all felt like they were doing something -but the exercises never produced any results that looked like I was working my abs. Several years ago, during a seminar, one of the instructors reminded all of us about planks. The demonstrations and my own practice of plank exercises proved what he said was true - nothing produces a flat ab/six-pack better than a plank exercise. So here's how you can get what I call a "Plank-pack"!

Option 1 - Straight/Full- Arm Plank

Start in a push-up position - full arm plank - shoulders aligned over elbows aligned over wrists. Back is straight and abdominals are sucked up tight as if you are trying to snap your belly button to your spine. Squeeze your gluteal muscles. Legs are fully extended with the weight on your toes. Hold this position for a duration until you cannot hold it any longer. Breathe during this exercise! Contract your abdominal muscles with each exhalation.

Follow with:

Option 2 - Forearm Plank

Same starting position as above; however, your arms are not extended and the weight of your upper body is resting on your forearms. (Shoulders over elbows.) Hands are in fist shape with pinky part of the fist resting on the floor.

Hold the position for a count of 10 seconds, lower slowly, take a long deep breath to the count of 3 seconds and then return to the starting position. Every time you lift up into starting position, exhale and snap your belly button to your spine, contract your abs and gluteals and maintain a straight alignment. Again, hold in upright position for 10 seconds, breathing and sucking your abdominal in tight. Lower slowly and rest for 3 seconds while taking a long deep breath. Repeat until exhaustion.

Your abdominal muscles are your most dense muscles - so feel free to work them daily! You will see the results of your efforts. You will get out of this exercise the work you put into it - guaranteed!