With a consistent schedule and daily motivation, you’ll be planking your way to the six-pack of your dreams.
The best thing about this exercise is that it is the leading exercise that experts recommend for creating a toned stomach as it works every muscle in your core. From the rectus abdominis to the hips, back, obliques, and transverse abdominals, you really giving your core a workout when you put in time with your plank exercises.
The following exercises are variations that are guaranteed to put you in the right direction to get your six-pack. Start these exercises for 30 seconds at first, then do each variation once. Repeat the whole series two or more times. After you get comfortable with these first four planks, try to incorporate the next three planks. Try to hold these for at least 30 seconds.
If you’re ready for a real killer workout, combine seven of the following plank exercises into one intense routine:
THE PLANK
Start off the most basic of plank exercises by getting into the pushup position and go onto your elbows.
Rest all of your weight onto your forearms, with your hands out in front. Your body should then form a line straight from your ankles to your shoulders.
Next, brace your core almost as if you might if you were about to be punched in the stomach. Feel the burn yet?
Keep holding this position for these first 30 seconds. Remember to breathe deeply throughout this exercise.
PLANK AND LEG LIFT
Get into the plank position as your abs are tight and your forearms are on the ground. Then, engage your glutes as you lift and hold one leg with your foot several inches off the floor.
Keep the foot flexed. Do this exercise with 10 lifts on both legs, switching legs after each set.
SIDE PLANK
Lie on the left side with both knees straight. Prop up your body with your left forearm and elbow.
Your feet should be stacked.
Raising your hips, your body should form a straight line all the way from your shoulders to your ankles. Holding this position for a 30 second period, brace your abs and breathe in deeply for the rest of this exercise.
Repeat this same exercise on the other side.
SIDE PLANK WITH A LEG LIFT
Start this exercise in the same way as the previous one. Though you begin this with your feet stacked, you will start lifting your top leg as high as possible while trying to maintain the proper form.
Flex your foot and keep your toes pointed down. Lower the leg then repeat this until you have completed 10 reps.
Repeat the exercise on the other leg by switching sides.
STRAIGHT-ARM PLANK
Get into the pushup position with your hands on your floor underneath your shoulders, keeping your seams straight.
Move your feet closer together, keeping your legs straightened. Your weight should be on your toes.
As your body forms a straight line from the head to the ankles, start bracing your abs, squeezing your glutes, and keeping your body right.
Hold your position for 30 seconds or a minute if possible.
STRAIGHT-ARM PLANK AND SHOULDER TOUCH
This exercise starts to get a little more intense. Begin these plank exercises in the same pushup position with both hands beneath your shoulders on the floor, arms straight.
With your weight on your toes, start dropping your shoulders down and maintain a straight line between your ankles and head.
Keep your hips still as you lift the right hand, then move it to tap your left shoulder.
Next, move your hand back onto the floor and repeat this move with the other hand. Keep alternating this exercise for 30 seconds.
STRAIGHT-ARM PLANK WITH RAISE
Start this exercise in a pushup position, keeping your shoulders straight with your hands underneath and legs straight.
Raise then straighten the right arm, keeping your thumb pointed out. Hold this position for 5 – 10 seconds. Switch arms.
Keep alternating until the time is up, making sure your hips stay still throughout the exercise.
FINAL THOUGHTS ON PLANKS FOR FLATTEN TUMMY
A plank is a secret weapon to getting a flatter tummy. Whether you’re preparing for the summer or you’re just working to improve your fitness routine, keep these tips in mind.
Whatever your fitness level may be, you can find a way to add planking to your routine. Use this guide to help you get the flat stomach you’ve been working towards.