Abdominal fat is by far the most stubborn fat to reduce but it isn’t impossible. To get good abs and tone up your belly area, there are several exercises and then there is the plank which many feel is one of the most boring of workouts as it involves you doing nothing but remain static. But!! Don’t be fooled. If you are a beginner, try and remain in the plank position for more than a minute and then you’ll realize the tension it places on muscles and your entire core which is why it is one of the most effective of exercises to perform if you want to get a load of your belly.
The plank is unlike crunches as it is a static exercise. But! Just because it is so, doesn’t mean it is an easy exercise. The plank involves several muscles like the transverses abdominus, gluteus medius and gluteus minimus (abductors), the hip adductor muscles, the external and internal obliques. The plank also engages secondary muscles like your secondary gluteus maximus (glutes), quadriceps and hamstrings.
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The main emphasis of the plank is on the upper torso. What must be noted is that even though you may perform the traditional static lank on your own, it may not entirely help you burn belly fat although it strengthens the core. You may need to perform plank variations which we have worked out for you.
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When you perform a plank it will feel like a hundred crunches once you get past the bearable point. Don’t take this challenge lightly. If you want to feel an example of the exertion of a plank, perform a conventional plank and try to hold it for two minutes. You may not get past 1 minute in the beginning but by the time you finish, this workout you certainly will.
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This challenge will last for 21 days which is why we have called it the 21-day plank challenge. You will have to perform these three variations for 21 days after which you will experience a noticeable difference.
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First, relax for a few minutes. Use a yoga mat or a mat as you will have to do this on the floor. Get into the traditional plank position.
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Now move each leg upwards in an alternating movement. Continue doing this for 30 seconds. Once you get used to the position and the movement, increase it to 60 seconds.
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Again get into the plank position as before. For the second week, you will be trying out a new movement along with the plank. Get into the plank position but instead of resting on your forearms, place both palms on the floor as if in a push-up position.
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In the plank position place both palms on the floor instead of forearms. Now alternate between each hand by resting your forearms on the floor one by one as in the image. Now instead of 60 seconds add an additional 30 seconds to your routine. Week three In week three, you will again resume the traditional plank position.
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Now your midsection should be raised upward to form a pyramid with your body. Then bring it back again to plank position. Continue this movement for the time you have reached till now. Try to add a further 30 seconds to a minute which you can manage to the routine. A minute would be preferable. This should be also done for a week which brings you to the end of the 21-day plank challenge. Have you noticed the difference?
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You get a toned abdomen. Planking tones up your entire core and prepares the foundation for a flatter tummy and those abs you always wanted. Of course, once you get into the habit of working out continue with further exercise to get rid of excess body fat and a good healthy figure.
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Planks don’t only strengthen your core; they also reduce back pain and strengthen upper back muscles.
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Planks increase flexibility in the posterior muscle groups which are around your shoulder, shoulder blades and collarbone by expanding and stretching them.
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A plank requires you to keep your abs straight. Moreover, you can perform a side plank or planks on a stability ball to improve your balance. Plank variations are also great for your body and the best part is that you can even devise your own routine.
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