This is a great exercise for targeting
not only the Rectus Abdominus (the front
six-pack muscles of the abs) but also
the obliques and transversus (the internal
and side muscles of the core area).
It's
a lot like a plank only instead of placing
your forearms or hands on the ground,
you'll be supporting yourself on a weight
plate, held like a steering wheel!
For this
exercise you will need a weight plate
(25 lb, 35 lb or 45 lb - anything else
is too small to comfortably grip). Kneel
down in front of the weight plate, which
you will be holding standing on end in
front of you (I've got pics of that easier
version below - the full plank version
is advanced).
Side note:
be sure to set the plate on a rubber mat
or on carpet when doing these. Don't set
directly on concrete - the plate will
be slippery and possibly slide down and
get your finger.
Stretch
your legs back so that your body is extended
further and hold the weight plate in the
9 o'clock and 3 o'clock position (this
is the position that is most stable and
where you will have the most control over
the plate). It will look as though you're
holding a steering wheel (not in the typical
10 and 2 position but the idea is the
same).
Keeping
your body forward, roll the plate a quarter
turn to the left and hold for a few seconds
then back over to the right and hold like
you're turning corners in a car. Don't
move your hands off the plate as you roll.
As you roll in either direction, you will
work the abs on that side to stabilize
and help bring your body back to the start
position. You will also have to stabilize
the weight plate itself, which is balanced
on end.
To make
this exercise even MORE challenging, instead
of doing it on your knees, do it with
your body in a full plank position (knees
off the ground). It's going to seriously
challenge your core stability and strength!
As soon
as I get pics and video of this version,
I'll post them here, but this should give
you the idea. If you have any questions,
post them below!
Common
Errors:
1. Rolling
too fast
The roll
should be slow and deliberate to give
your abs time to adjust and contract.
Rolling too fast means you could tip over!
2. Rolling
too far over
If you turn
the plate too far, you will fall over.
Tricks:
1. Use
the larger plates to start
In this
exercise, the smaller plates are actually
harder to use as they have less weight,
are smaller in size and are therefore
more unstable. If you're starting out,
use the heaviest weight plate you've got.
2. Making
it easier
To make
the exercise easier, bring your knees
forward. The closer your knees are to
the plate, the less torque from your bodyweight
will be placed on the abs and the easier
the exercise will be.
