How to Do a Prone Iso-Ab Exercise

The Prone-Iso Ab exercise is a core exercise that targets the entire abdominal group. It is sometimes called a plank, though that is incorrect because a plank is done on your hands and a prone iso-ab is done on your forearms. Because of this, it is a great exercise for people with weak wrists. There are two variations: moving and static.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Mat

1. Lie face down (prone) on a soft mat. Put your forearms under your chest and clasp your hands together. Place your feet about a fist-width apart.

2. Curl your toes under you and push up onto your forearms. Your back should be straight and your abs engaged (suck them in). Squeeze your buttocks muscles too.

3. Variation one calls for you to hold this position for 30 to 60 seconds, breathing slowly. After the goal time has been reached, lie down and move on to another exercise.

4. Variation two is a moving exercise. After you push up onto your forearms, hold the position for two seconds and then return to the start position (lie down). Be sure to lie all the way back on your forearms instead of keeping your chest off the ground and only touching your stomach and legs to the floor.

5. Repeat the up and down repetitions 10 to 20 times, depending on your exercise routine.

Tips & Warnings

• A mat will help sensitive arms from hurting as they would on a hard floor or carpet.

References

• National Academy of Sports Medicine

Resources

• Prone Iso-Ab Variation

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!