The prone ab brace exercise, also known as the prone iso ab or the plank, is one of the best exercises for improving core strength. As the various names indicate, this exercise is an isometric exercise, meaning that no movement is involved. The prone ab brace is great for any person and any goal, as it improves core strength, which is important for weight loss, improving overall strength and size, and sports performance. This technique challenges the muscles to increase muscle tone by forcing them to hold the contraction for extended periods of time.
Step 1
Lie face-down on the floor with your elbows directly beneath your shoulders, your forearms parallel to one another and your palms facing the floor. With your feet together and your toes on the ground, lift your hips into the air to form a straight line with your body. Keep your shoulders relaxed. Do not let them lift up toward your ears or our body drop toward the floor, making your shoulder blades stick out. Your shoulder blades should be flat against your back.
Step 2
Tuck your hips in. During the exercise, your lower back should be slightly rounded. Do not arch your back. An arch places all of the stress of the exercise on the spine, which can be dangerous. Do not lift your hips higher than the straight line formed, as this will make the exercise ineffective. Tucking your hips (pulling the front end of your hips toward your rib cage) helps keep your core musculature engaged, which is the whole purpose of the exercise.
Step 3
Flex your abs. Because this is an isometric exercise, your body will get more from it by actively contracting the muscles involved. Flexing your abs will also help to keep your hips in the tucked position and remind you not to allow your lower back to arch.
Step 4
Breathe normally. As with any exercise, you should never hold your breath, as this can cause an unsafe spike in your blood pressure. Even though your abs are flexed, it should not have an effect on your ability to breathe normally. You should also be able to talk in limited sentences without great difficulty.
Tips and Warnings
- Start with sets of 30 seconds and build up to one minute. If you cannot do the initial 30 seconds, try the exercise with your knees on the ground. Be sure that your weight is forward and you are in a straight line from your knees, hips and shoulders.
- Consult your physician prior to starting a fitness regimen.
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