6 Plank Workout to Achieve Six-pack Abs

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Plank is a form of exercise that you can do to strengthen your core muscles. Plank movements help build muscle around the abdomen and waist, and improve overall posture. In addition, plank workout can burn a lot of calories. Here are some exciting variations of plank movements that you can copy to get your ideal six-pack abs.

1Plank Out

Here’s how to do:

  • Stand with feet hip-width apart. Bend your body until both palms touch the floor.
  • Without moving your legs, push your hands forward using the help of your abdominal muscles.
  • Continue holding both hands forward until they are stretched into an elongated plank position. Afterwards, drag your hands backward (as if to set your foot) to the toes until you return to the starting position, while keeping your abdominal muscles tight. Do it 8-10 times.

2Rolling Plank

Here’s how to do:

  • Lie on your back with your arms folded in front of your chest to support your body weight and toes on the floor. Keep the abdominal muscles tight and position of the head is parallel to the spine.
  • Move your weight on your left arm and push your right arm towards the top back. Now your position should be a sideways plank.
  • Quickly return to starting position and repeat the second step to the reverse side – weight on your right arm and rotate your arms to the back. This counts for 1 round. Complete one session of this plank movement with 10-12 turns, alternating sides.
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3Single Arm Plank

Here’s how to do:

  • Kneel on the floor with your hands bent just below your shoulders. Lift your knees until you support your entire body weight only on the toes and bent elbows. Hold your body in a straight line from the top of your head to your heels.
  • Slowly raise your right arm and reach out in front of you. Keep your back flat (hold yourself to not lean your body to the left) and imagine you are reaching for something that you have dreamed of all this time but you can never get it.
  • Hold for a few seconds and return to the starting position. Repeat to the reverse side. Do it 8-10 times by alternating sides.

4Opposite Arm & Leg Raise Plank

Here’s how to do:

  • Kneel on the floor with your hands bent just below your shoulders. Lift your knees until you support your entire body weight only on the toes and the bent elbows. Hold your body in a straight line from the top of your head to your heels.
  • Raise your right leg with your knees stretched long until your feet are hip-high. At the same time, extend your left hand until it is fully stretched above the shoulder. Hold this position for a few seconds.
  • Return to the starting position. Repeat to the reverse side – raise left leg, reach out right hand. Do it 8-10 times by alternating sides.
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5Side Plank Crunch

Here’s how to do:

  • Lie on your side with your left hand aligned below your left shoulder; Right hand fingers place behind the head. Let the right leg “rest” right in front of the left leg.
  • Tighten abdominal muscles; push your right arm into your body to form a diagonal line from head to heel. “Roll” the body down while still maintaining tight stomach muscles, so that the right elbow meets the left elbow.
  • Return to the starting position. Repeat 10 times; then change sides, and repeat.

6Dolphin Plank

Here’s how to do:

  • Kneel on the floor with your hands bent just below your shoulders. Lift your knees until you support your entire body weight only on the toes and the bent elbows. Hold your body in a straight line from the top of your head to your heels.
  • Lift your hips to the ceiling so that your body forms an inverted V. Keep your abdominal muscles tightened and your head straight with your spine.
  • Return to the starting position, repeat 15 times of this plank movement for one round. You can try to do 2-3 rounds.

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