The plank:
Tom Boonen and Mark Cavendish show us how it's done.
The exercise can benefit everyone, but is especially useful for riders with a substantial drop between saddle and bars, or for riders needing to hold deep aerodynamic positions for any significant duration.
How to perform
1. Start by lying face down on a mat. Place your forearms on the mat with your shoulders aligned directly over your elbows.
2. Extend your legs behind you and rest on your toes, as if you are going to do a pushup. Your hips should not be lifted to the ceiling, nor should your back be arched.
3. Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can. 20 seconds or so is fine to start with. When you begin to feel your lower back start to sag from fatigue, take a break, then get back into the proper position and hold the move once again.
4. Breathe evenly throughout the move. It's an easy mistake to try and hold your breath during the exertion, but it'll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer.
5. Feel your abdominal muscles working and getting fatigued as you hold the position. Challenge yourself to hold the position a little longer with each workout, and work toward holding it for 60 seconds at a time.
Always check with a doctor before performing strenuous exercise.
Tom Boonen and Mark Cavendish show us how it's done.
The exercise can benefit everyone, but is especially useful for riders with a substantial drop between saddle and bars, or for riders needing to hold deep aerodynamic positions for any significant duration.
How to perform
1. Start by lying face down on a mat. Place your forearms on the mat with your shoulders aligned directly over your elbows.
2. Extend your legs behind you and rest on your toes, as if you are going to do a pushup. Your hips should not be lifted to the ceiling, nor should your back be arched.
3. Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can. 20 seconds or so is fine to start with. When you begin to feel your lower back start to sag from fatigue, take a break, then get back into the proper position and hold the move once again.
4. Breathe evenly throughout the move. It's an easy mistake to try and hold your breath during the exertion, but it'll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer.
5. Feel your abdominal muscles working and getting fatigued as you hold the position. Challenge yourself to hold the position a little longer with each workout, and work toward holding it for 60 seconds at a time.
Always check with a doctor before performing strenuous exercise.