Looking for a fun way to trim and tone your torso? Look no further than the “Hover” or plank. In a study conducted by the American Council on Exercise (ACE), the “hover” ranked number four for tightening and strengthening the obliques.
In the study conducted by the Biomechanics Lab at San Diego State University, 13 of the most common abdominal exercises were compared and ranked from most effective to least effective – for muscle stimulation. The exercises included the traditional crunch, modified crunches, partial body-weight exercises and exercises using popular equipment.
How to do the “Hover”
• From a crouched position, place elbows beneath shoulders, and ground the forearms
• Walk feet back onto toes
• Maintain a straight plank position
• Keep your head and neck in line with your spine
• Contract your abdominal wall for support
• Hold for 30 seconds and work up to 3 minutes
Exercise prescription
Perform the Hover 3-4 times per week. Keep in mind – this exercise can be performed on any flat surface – indoors and out!
For best results include a variety of core moves into your fitness routine. You’ll find that including a variety core exercises into your sessions will help to prevent injuries, improve athletic performance, maintain posture, and help to erase low back aches and pain.
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