How To Do The Long Lever Plank: Advanced Plank Exercise

The long lever plank is just like an elbow plank but with some extra movements that are great for training stability in the core.

For this exercise, you will need to lie down on the mat with your elbows directly under your shoulders and palms facing down.

The long lever plank emphasizes mainly on the triceps so it is important that right before you begin the movement take a deep breath in and tighten up your abs, then draw in your belly button towards your spine (to activate your transverse abdominis), before slowly breathing out and pressing yourself up off the ground.

Once you are in a position make sure you keep abs activated, don't round your lower back, keep shoulders directly above elbows and press down through palms to prevent any sagging from occurring.

For a more difficult variation of this movement, you can lift one leg up into the air.

To return to the start position make sure you exhale while lowering yourself down and keeping your abs engaged. Once you are back in position, take another breath in and repeat for reps.

To view how to do this exercise, please watch the video below.

1. Lock your ribs down with your abs.
2. Tuck your tailbone between your knees.
3. Do not let your lower back sag.

Video by Precision Nutrition. Fitness Pros- If you're interested in becoming a Certified Nutrition Coach, they're top notch!

A great exercise for improving core stability, this movement can be done anywhere at home or in the gym to strengthen your core muscles.