Feel free to take your own notes
The Plank
Agonists: Rectus abdominis, Erector spinae, External and Internal obliques,
; Synergists: Iliopsoas, Serratus anterior
Plank with leg lifts
Agonists: Rectus abdominis, erector spinae, gluteus maximus, and hamstrings
s: Iliopsoas, serratus anterior, and external and internal obliques
Plank on the ball
Agonists: Rectus abdominis, Erector spinae, External and Internal obliques,
; Synergists: Iliopsoas, Serratus anterior
Plank on the ball with leg lifts
Agonists: Rectus abdominis, erector spinae, gluteus maximus, and hamstrings
s: Iliopsoas, serratus anterior, and external and internal obliques
Plank on the ball with elbow extension
Agonists: Rectus abdominis, Erector spinae, Latissimus dorsi, Serratus anterior
Synergists: Iliopsoas, External oblique, Internal oblique
Plank on the ball with elbow extension and single-leg lift
Agonists: Rectus abdominis, Erector spinae, Latissimus dorsi, Serratus anterior
Synergists: Iliopsoas, External oblique, Internal oblique
Side plank
Agonists: Rectus abdominis, Erector spinae, External and internal obliques
; Synergists: Iliopsoas, Serratus anterior
Side plank lifts
Agonists: Rectus abdominis, Erector spinae, External and internal obliques
; Synergists: Iliopsoas, Serratus anterior
Side Plank & Single-Leg Lifts
Agonists: Rectus abdominis, Erector spinae, External and internal obliques, Gluteus
; Synergists: Iliopsoas, Serratus anterior
Side plank lifts and single-leg lifts
Agonists: Rectus abdominis, Erector spinae, External and internal obliques, Gluteus
; Synergists: Iliopsoas, Serratus anterior
Crunch
Agonist: Rectus abdominis
Synergist: External and internal oblique muscles
Oblique crunch
Agonist: External and internal oblique muscles
Synergist: Rectus abdominis
Reverse crunch
Agonist: Rectus abdominis
Synergist: External and internal oblique muscles
Imprint
Agonist: Transversus abdominis
; Synergist: Diaphragm & Intercostal muscles
Superman
- Back lift / Upper body lift
- Agonist: Erector spinae
- Synergist: Latissimus dorsi
- Leg Lift / Double Leg Lift
- Agonist: Erector spinae
- Synergist: Latissimus dorsi
- Upper Body & Double Leg Lift (Hands Beside Head)
- Agonists: Erector spinae, gluteus maximus, and hamstrings
- Synergist: Latissimus dorsi
- Upper body & double leg lift (Arms extended forward)
- Agonists: Erector spinae, gluteus maximus, and hamstrings
- Synergist: Latissimus dorsi
- Upper Body & Double Leg Lift (Arms at the Sides)
- Agonists: Erector spinae, gluteus maximus, and hamstrings
- Synergist: Latissimus dorsi