If you are wanting to work your abdominal muscles, this exercise is definitely targeted toward your abs. It also works your lower back, hamstrings and glutes. This is an amazing exercises for anyone who wants to strengthen their core, whether they are considered a beginner or a professional.
Benefits
This exercise should be done correctly at all intervals. If you do not pay attention to your posture it can cause lower back injuries. Ensure that the body is in the plank position before starting the exercise.
Do not overdo this exercise and do not do too many reps of it on a weekly basis, as this too can lead to lower back problems. Make sure to use smooth movements and prevent jerky, fast movements.
Another benefit is that after you have obtained the desired definition in your stomach and you have increased your repetitions to at least 10 reps per work-out, you will be able to add a weight belt to increase the intensity of your exercise.
How to Warm-up
Warming up for this exercise is fairly simple. Make sure to stretch out all of the targeted muscle groups. It is recommended that you stretch for at least 15 minutes before preforming the higher intensity exercise of jogging or running to get your blood pumping before starting this exercise.
The Proper Form
Start with your body in the plank position. Your arms and elbows should be flat on the floor and your legs should be outstretched. Keep your knees off the ground, lift your butt upward, making your abs do the lifting. Stop at the top for at least two seconds and repeat.
If you are not sure what the plank position is, you can achieve the position by getting into the push-up position. Lower yourself down onto your forearms with your palms flat on the floor.
You can increase the intensity of the exercise by adding a weight belt to your waist and slowly increasing the amount of weight each month.
* Variations: To improve the intensity of the exercise, you can lift one leg off the floor and extend it straight out. Another method of increasing the intensity is to hold the hips up in the air for several seconds rather than moving on to the next portion of the exercise.
How to Cool Down
Cooling down from this exercise is rather simple. Jogging for approximately 10 minutes, followed by a through stretch is enough to release the built up lactic acid that is stored in your muscles.
Typically, this is not a stand-alone exercise and is part of an overall exercise program. If you are using it as part of a larger exercise program, you will not need to cool down right after this exercise.
Considerations
If you have had a back injury in the recent past, it is not recommended to try this exercise unless you have spoken to a physical therapist. This is because it can further injure your lower back.