Focus On: Abdominals – Vertical Plank/Crunch Combo

Just a note, these Focus On segments will be an ongoing part of the blog. In them, I’ll focus on a specific body part and illustrate, explain and demonstrate how and why the exercises work.


Here’s a great, two part movement for really whacking your midsection, especially the Rectus Abdominus, commonly referred to as your “six pack”.


The Rectus Abdominus is an important postural muscle. It also helps in
keeping the internal organs intact and protected. It also aids in creating
intra-abdominal pressure such as when you’re lifting heavy weights. It’s one of
the most “visible” core muscles when it’s not covered up with excess
body fat.

The two movements that I’m going to show you are the vertical plank and an
upper abdominal crunch with your legs elevated. Here’s a video demonstration of
how to perform the movements and what to pay attention to:

OK, that’s it for today! Try to incorporate this combo into your workout
and really concentrate on squeezing out the reps rather than using momentum. I
guarantee you’ll feel them, and they’ll go a long way into etching out your
very own six pack!

Let’s get Fit Forever together!