Advanced Plank With Resistance Bands (Core Stabilization)
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ImageSubmitted by: Justin Leonard
Last updated: 4/13/2013

In this exercise, we are targeting the abdomen and lower back. Plank or “bridge” exercises also strengthen several muscles in the upper body. If you are new to exercise, consider starting with a modified version of the plank, then progress to more advanced forms of the exercise. This is an advanced movement because a resistance band is being introduced to add difficulty. Also, flexion of the hip to raise the foot off the ground further complicates the movement.

For this exercise, you will need a continuous loop heavy duty resistance band (light or medium is suggested). In the video, a “light” resistance band is being used. A workout mat is recommended.

Begin by looping the heavy duty band around your lower back area. Once the band is secure, get into the push-up position. You will immediately begin to feel a heavy downward pull. The additional resistance from the band will force the abs to work harder than a normal in order to keep the back flat. Remain in the pushup position for approximately 20 to 30 seconds. Keep your abdomen tight and your back flat.

Next, slowly lift one foot off the ground. Hold for 10 to 20 seconds before placing the foot down. Repeat the movement on the opposite side. Perform the foot lift approximately three or four times per side.

Step 1
Secure resistance band around lower back.
Step 2
Get into the push-up position. Hold for 20 to 30 seconds. Keep back flat and abs tight.
Step 3
Lift RIGHT foot off floor. Hold for 10 to 20 seconds.
Step 4
Lift LEFT foot off floor. Hold for 10 to 20 seconds. Perform foot lift three or four times per side.
Exercise Details
Ab Exercises ( view all )
Difficulty Level MEDIUM
The advanced core stabilization plank with resistance bands is a medium difficulty exercise.
Target Muscle
Abs (rectus abdominis)
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