A "plank" is the position you take while you are holding yourself up before going down into a pushup. Instead of lowering to the ground, you hold your backside up to maintain a completely straight body. An "ab plank" is similar except your arms are lowered and your upper body rests on your elbows and forearms instead of your hands. There are several variations of the ab plank position, including the BOSU plank, side plank and the two/three-point plank.
BOSU Plank
A BOSU ball looks like a half yoga ball; it consists of a rounded, soft inflated side and a flat, rigid side. With the flat side on the ground, place your elbows and forearms on the BOSU ball and lift your lower body up into a plank position. Your toes and forearms should be the only points of contact, with your toes on the floor and your arms on the BOSU ball. Hold your body completely straight as long as you possibly can, taking breaths consistently as you hold. For an added challenge, start with your feet together and spread them apart after a few seconds, repeating this motion several times as you hold the position.
Side Plank
The side plank is extremely effective in working your obliques, otherwise known as the love handles, according to American Council on Exercise. Begin in the ab-plank position, preferably on a mat to protect your forearms. Lift one arm off the floor, turn your body sideways and stack your feet so that only one arm and one foot are making contact with the floor. Hold yourself up for as long as possible, counting seconds and breathing consistently throughout. Do not let your hips fall; keep your body completely rigid by tightening your abdominals. Repeat this three times on each side of your body.
Two- and Three-point Plank
These two exercises are similar, although the two-point plank is more difficult. While holding the normal ab plank position, lift one leg off the floor. This is the three-point plank; you are supporting your body with three points of contact on the floor. For the two-point plank, lift one of your legs upward at the same time that you lift the opposite arm up, creating only two points of contact. Whether you are doing three- or two-point plank, hold the position as long as you possibly can while breathing consistently, and return back to full-plank position to rest.
Plank Basics
You can place your hands flat on the ground or clasp them together, but the important thing is to tighten all of the muscles in your abs to ensure that your backside does not droop and cause strain on your back. If you have back problems, plank exercises should not be done without medical clearance from a physician. It is very easy to hold your breath as you hold the plank position, but you must remember to breathe. Try to start with only 20 to 30 seconds at a time, increasing your hold time as you become stronger.
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