Front Plank

The Front Plank is a great exercise for the abdominal muscles also known as abs and it was introduced in the fitness industry by the yoga asanas.

Involved muscles

 This exercise affects a large group of stabilizing muscles, so it is very useful to for building basic strength, stability and durability in the torso and abdominal muscles. Moreover, performing the exercise with body weight only, will have you surprised to find that you have acquired better muscle control over the muscles involved.

Target 

• Rectus Abdominis

Stabilizers

• Obliques
• Iliopsoas
• Tensor Fasciae Latae
• Quadriceps
• Sartorius
• Pectoralis major
• Serratus Anterior

Antagonist Stabilizers

• Erector Spinae
• Trapezius, Middle
• Trapezius, Lower
• Rhomboids

Variations

Variations in technique

• Front support on elbows - easier to perform variation in terms of balance and involvement of the abdominal muscles;
• Front support on hands / fists - substantially more difficult option, you can start doing it after a few workouts with elbow support and if you have a body weight within the normal range.

Variations according to the method

• Isometric performance - the body remains in a passive position for some time. From 10 to 30 seconds for beginners, a minute for intermediate athletes and a minute and a half up to two minutes and more for advanced athletes and fitness enthusiasts;
• Isokinetic performance - spine and hips are slightly out and you're raising your upper body a little while lowering your lower body a little. The option is difficult, so start with isometric performance and when you feel confident enough, switch to this option.

Accessory Variations

• Front elbow on Swiss ball - hard variation, makes balancing harder and thus increases the stabilizing character of the load;
• Front support on hands with legs raised on a bench - version focusing on the cross-lumbar muscles.

Method of execution

Preparation

• Lie prone on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor.

Execution

• Raise body upward by straightening body in straight line. Hold position.
• Stretch your body so that you feel tension in your abdominal muscles, rather than the spine. 

Comments:

I see a countless amount of people in the gym performing the front plank for minutes at a time by sacrificing form so they can perform the exercise for a longer period of time.They either lift their butt up or lower their pelvis which is WRONG.

• Do not lift your butt more than an inch because that will put unnecessary load on your abdominal.
• Avoid lowering your pelvis because that will put an extreme load on the vertebrae.

Relevancy

The Front Plank is an exercise suitable for implementation in workouts for a basic tone, endurance and balance. It is vital to include it if you pursue training for functional purposes, where the stability of the torso and synergy of the abdominal muscles with the thigh muscles play a key factor in your personal athletic success.

(sources:exrx.net)
(pictures:acefitness.org)