What is the 'Plank' excercise used to get a six pac?

Question

I read about it and it's suppossed to be really good but really painfull - but how do you do it?? This is what I read :The plank is a static, isometric exercise that strengthens the transverse abdominus rather than the rectus abdominus (the muscles that give you the 6pack.) The transverse abdominus is the deepest layer of abdominal muscle and wraps around the whole midsection. When you contract the abdominals, your waist becomes thinner; thus a strong transverse abdominus means a smaller, tighter waist. When you are doing the plank be sure to contract your abdominals while remembering to breath.

Answer 1

Yes, it is most effective for the transverse abdominus. You can do it two different ways. 1. On your stomach, lift yourself up on your elbows and toes. From here you hold and pull the abs up and in. Keep back straight and don't lift your hips. Hold for 15-20 seconds and do 3 sets. 2. On your stomach, lift yourself up on your hands and toes. Sames as #1 - hold with back straight. In either position if you want to make it even more challenging you can add a knee touch - While in the lifted position lower one knee to barely touch the floor and lift it back up and than do the other knee, alternating.

Answer 2

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles.

To do it right:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.