17 Sep 2014

3 “Plank”, Abdominal Centered Exercises on the Bosu Balance Trainer

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By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

When incorporating the best of both worlds being a “plank” and a “bosu balance trainer”, it is important that we understand what a “plank” is. “The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in a push-up position with the body’s weight borne on forearms, elbows, and toes.” – Wikipedia.

There are many variations of the plank, and some of those different variations are put into use in this video. The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:

  • Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus
  • Secondary muscles: (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, (glutes), quadriceps (quads), and gastrocnemius

Muscles involved in the side plank include:

  • Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques
  • Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings

Fitness Propelled’s 3: 3 Plank Variations on the Bosu Balance Trainer

Video: https://www.youtube.com/watch?v=dZpTNVOIU5U#t=12

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Sources:

– Wikipedia

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