Ab Bridge or Elbow Plank – for “Six Pack” Abs

Ab Bridge or Elbow Plank: The Elbow Plank or the abdominal bridge is a really effective exercise for developing the abdominal muscles. If the goal is to achieve substantial and visible “six-packs, “the Elbow Plank is to be included in your training routine.

Ab Bridge or Elbow Plank

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Ab Bridge or Elbow Plank

Method of Execution

  • Lie down on your stomach on a mat, remaining supported with your elbows, which act as a pivot (the position is like push-ups, but instead of arms, elbows resting on the ground).
  • By contracting the abdominals and keeping the pelvis straight, remove the body from the ground (elbows, forearms, and forefoot remain supported).
  • Once you have found the correct position, keep it for 10 seconds, avoiding entering apnea.
  • Return to the starting position and repeat.

Workout Volume

  • We recommend 10-repetitions of 10 seconds each, for 3-sets, with 1-minute rest between sets.

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Key Tips

  • When in tension, try to distribute your weight evenly on your hands, forearms, and elbows.
  • The back must assume a linear position.

Errors to Avoid

  • Avoid arching or excessively flexing the spine.
  • Don’t release the position too abruptly.

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