Sweet no? Plank is a core exercise that works major muscle groups in your body to build strength and endurance. It basically works your abs, obliques, shoulders, back, chest, hips, and buttocks. Plank is more forgiving than a push-up which requires you to move your body weight up and down.
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Although, plank can be strenuous and requires diligent practice to do it effortlessly. Step 1: Lay on your right side with your right forearm resting on the floor and your elbow directly under your shoulder. Step 2: Ensure both your legs are extended with the right foot stacked above the left foot. Step 3: Contracting your abs, raise your hips until your body forms a straight line from your head to feet. Step 4: Place your left hand on the side of your hips and hold the pose for 10 seconds.
Step 5: Slowly extend your right forearm and return to the original position. Keep switching sides and do 10 repetitions on each side. Step 1: Lie with your back on the floor and arms extended beside your hips with the palms facing up.
Plank Lose Belly Fat – The Fastest And Most Effective At Home
Step 2: With your palms pressed against the floor, slowly lift your body until it forms a straight line from head to toe. Step 3: As you contract your abs, make an effort to keep your arms and legs straight.
Step 4: Hold this pose for 30 seconds. Step 5: Slowly lower your body and extend your arms to return to the original position. Do 20 repetitions. Pro Tip: Press the soles of your feet on the floor while keeping your legs straight and firm. Step 1: Lie on the plank position with your hands extended under your shoulders and your feet together. Ensure your body is in a straight line from your head to toes. Step 2: Contracting your abs, jump and simultaneously spread your feet apart. Step 3: Quickly return to your plank position by jumping and bringing your feet back together.
Step 5: Keep doing this for 60 seconds and then relax.
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Pro Tip: If you want to modify and make it less intense, you can simply slide your feet apart instead of jumping each time. Step 2: Compress your abs and without swaying your body, lift your right arm off the floor. Step 3: Move the right arm, bent at the elbow, diagonally across to touch your left shoulder. Step 4: Bring the right arm back down to place the palm on the floor. Step 5: Keep alternating sides and do 20 repetitions. Step 2: Draw your hands slightly apart and contract your abs. Step 3: Pull your right knee toward your chest without elevating your hips.
Hold this pose for 15 seconds. Step 4: Extend your right leg backward to return to original position. Step 5: Repeat with left knee. Keep alternating legs and do 20 repetitions. Crunch is an abdominal exercise that involves the entire abdomen but mostly works only the abdominal muscles which are a part of your core.
Step 1: Lie with your lower back pressed against the floor.
A Day Plank That’s Perfect for Beating Belly Fat
Step 2: Place both your arms behind your head with your elbows wide. Step 3: Tighten your abs and draw your navel toward your spine. Step 4: Lift your shoulder blades off the floor and slowly bring your knees perpendicular to the floor. Step 5: Now with your knees still bent, slowly pedal your legs in the air, alternating as though riding a bicycle.
Do 2 sets of 20 rep. Pro Tip: Avoid interlocking your fingers behind your head during this ab crunch as it could sprain your neck. Step 1: Lie with your back on the floor and take the tabletop position. Step 2: Extend your arms at the back of your head with the palms facing up.
While it's true that core-specific exercises are a great way to fire up your abs, performing strength-training moves for your entire body may help you reach your goal of torching fat faster than if you focus only on abdominal exercises. For example, doing a squat works your quads, but it also involves maintaining a stable trunk, which requires your abdominal muscles to contract. Other exercises like lunges, rows, and push-ups also require your abdominal muscles to work in a coordinated fashion with the other muscles you're stressing.
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So, in all, you're still getting a core exercise even though you may feel it more in the glutes, back, or chest. Here's a core workout you can perform at home or at the gym, including moves that target your upper and lower body. Crawford says to complete each exercise for the recommended number of reps before moving to the next move.
For a complete workout, do three rounds. For an extra challenge, consider adding a set of dumbbells. Warm-up: Three to five minutes of rowing without the foot straps this fires up the core even more. Start slow, and be sure to keep your toes connected to the footplate. If you don't have access to a rowing machine, warm up with a stationary bike, treadmill, or walking in place.
Julian Howard for Insider. Exercise 2: 10 to 15 reps of tempo push-ups three counts down, one count up. If you do this workout three times a week, Crawford says, you should start to feel results in about six to eight weeks. Insider logo The word "Insider". Close icon Two crossed lines that form an 'X'. It indicates a way to close an interaction, or dismiss a notification.