Join Our Newsletter!
Subscribe now and we'll send you a great abs e-book for FREE!

Free Abdominal Workout Secrets E-Book!



About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

E-book Reviews
Firm & Flatten Your Abs
Brink's Bodybuilding Revealed
Gourmet Nutrition
Burn the Fat Feed the Muscle

Book Reviews
The Abs Diet

Website Reviews
The Facts About Fitness

Product Reviews
6 Second Abs
6 Popular Ab Machines Put To The Test

Turbulence Training Interview
Abdominal Training Secrets

Healthy Recipes
Seared Turkey and Squash with Saffron & Apple
Quinoa Ostrich Chili
Salmon Citrus
Spinach Souffle
Stir Fry Veggie
Easy Tuna Recipes For Bodybuilders & Dieters

Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?

It Looks So Simple Yet Hurts So Bad: Abdominal Planks
By Jayson Hunter RD, CSCS

If I had to pick on exercise that looks so easy yet is so challenging it would be the abdominal plank. I mean really all you have to do is hold yourself in a straight plank position. How hard can that be?

For those that have never tried this exercise before you are in for a wonderful surprise. Yes, you only have to hold yourself in a straight plank position, but when you are in this position your abdominals are doing all the work to hold you in that straight line. (check out the at end of the page for a video demonstration)

They are working overtime to maintain that position. It is important that you complete this exercise properly to get maximum benefit and really strengthen your abdominal region. The objective is to complete 4 sets of 60 seconds each set. To determine the proper exercise intensity let’s start with test 1.

1. First test will be for you to get on your knees and forearms. Place your forearms far enough from your knees so that your back is nice and flat. Your hips shouldn’t sag nor should your hips be pointing up to the sky. From your shoulders down to your hips should be a nice flat straight line. Try and hold this for 30 seconds .

If you can hold this nice flat straight position for 30 seconds then move to test 2. If you are challenged to hold this position for 30 seconds then this is where you begin. Start with 4 sets of 30 seconds each and as you get stronger increase your time for each set until you reach 60 seconds for each set.

2. The second test is the same position as the first test except instead of your knees being the anchor point your feet are the anchor point. Maintaining the straight flat line bring your knees off the ground so that only your feet and forearms are on the ground.

Again hold for the suggested 30 seconds in this straight, flat position. Your shoulders and hips should be flat and straight. No sagging of the hips or arching.

If you pass move to test #3. If not stay here and complete 4 sets of 30 seconds each set. As you get stronger increase each set up to 60 seconds.

3. If you have passed the first two tests then you are ready for test #3. Using a stability ball you will place your forearms on the stability ball instead of on the ground.

This will create instability and force you to contract your muscles even more to maintain balance and stability. If you have made it this for your goal is to start with 4 sets of 30 seconds and as you get stronger work your way up to 4 sets of 60 seconds.

Here's a video demonstration:

You may find at first that you aren’t terribly fatigued from this or you don’t feel that muscle exhaustion like you do with other exercises. If you are one that feels this way then wait until the next day and see how sore you are or try just one set of planks and see how tired your muscles feel.

After a few months of these along with a proper carb rotation diet you will be ready to show off your washboard stomach to anyone and everyone.

About Jayson Hunter

Registered Dietitian Jayson Hunter has been helping men and women reduce their waist sizes fast for over ten years. Having witnessed the lunacy of the no carb/low carb craze, Jason created a much healthier and safer approach to rapid fat loss. His Dress Size Reduction Diet for women and his Get Rid Of My Gut program for men are powered by the scientifically proven formula of rotating carbohydrate intake.

As a husband and the father of a very young daughter, Jayson Hunter takes great pride in educating women worldwide on the truth about diets and weight loss. His free special report: Exposed: The Lies and Myths of Weight Loss, reveals many of the reasons why Hunter believes firmly the food and diet industries very much want to make people fat!

To learn more about Jason's proven formula for losing body fat and tightening your abs through rotating carbs, please visit:

Fat Loss Transformation Program

Looking for something ab specific? Type it here.

Amazing Abdominals 2006 - 2011
PO Box 5097, Hoboken, NJ, 07030, USA
Abdominal Exercise Videos | Abdominal Workouts | Abdominal Exercises | Core Training | Fat Loss
Lose Belly Fat Fast | Swiss Ball Pikes | Sandbag Workouts | Gain Muscle & Lose Fat | Boxer's Ab Workout
Bodybuilding Revealed Review | Firm & Flatten Your Abs Review
HomePrivacy PolicyTerms of useDisclaimerLinks
Amazing Abdominals Blog