Flatter Tummy: Did you know the plank is an incredible way to strengthen your core? Simply lying face-down on the floor with arms and toes resting against forearms is enough, with just your body lifted into a straight diagonal line from head to toe – sounds simple but trust us; it can be challenging!
Working your core can do more than just strengthen your back and stomach muscles; it also helps flatten your tummy by supporting your spine in maintaining an upright posture and supporting it with strong core muscles. A strong core also improves posture, giving the illusion of thinner clothes when wearing them – in this blog post we’ll demonstrate how to master a perfect plank without losing balance or straining your neck!
1) Why Is The Plank So Effective For Weight Loss?
Plank is one of the best exercises for toning your core. Your core is composed of all of the muscles that stretch from your hips to chest, including lower back muscles, abdominal muscle groups and hip flexors. Strengthening these core muscles can improve posture, reduce back pain, prevent injuries and enhance sports performance – it acts as the body’s powerhouse!
Muscles that assist in stabilizing your spine and performing daily activities, such as lifting objects, climbing stairs, and twisting your torso. Strengthening these deep core and back muscles regularly can help maintain an upright posture and make you appear slimmer; one study from Journal of Strength and Conditioning Research discovered that doing this could decrease waist size by as much as 2.5 cm!
2) How To Do A Plank Correctly
Establish Position: Start off lying facedown with straight legs and extended arms so your palms rest just beneath your shoulders. Tuck your toes, lift hips off floor, tuck thongs under, so your body forms a straight line from head to toes – the key of planking is maintaining this straight line while breathing steadily through nose while maintaining straight line from head to heels!
Hold the Position: Maintain a plank position for at least 30 seconds to start out; as your body strengthens, hold longer durations. – Align Your Neck With Your Spine: While it may be tempting to rest your head on the floor while planking, try instead keeping your neck aligned with its spine in order to avoid straining neck muscles.
Avoid Squeezing Your GluteSqueezing your glute muscles will help ensure proper alignment and to keep your hips lifted while holding the plank position. If any discomfort arises from holding this position, modify by placing both knees on the floor instead.
3) Plank Variations For A Flatter Tummy
Plank Exercise is one of the most widely utilized core-strengthening moves and an effective way to start any fitness regime. But did you know you could make this simple movement even more effective for toning abs and strengthening back? Simply by changing up foot positioning and adding arm variations, intensifying your workout further will produce even greater results!
The stability plank: This variation is ideal for beginners or people with knee issues, as it places more weight on core muscles rather than knees. Start in standard plank position, but elevate one foot on a yoga mat, pillow or exercise mat – you could also try this with both feet! Similarly, front plank works the core more intensively.
Starting in a standard plank position, turn your body so your shoulders face towards the floor and perform this variation to target obliques, the muscles on either side of your torso. To perform it effectively, begin in standard plank mode but turn so one forearm touches side of body before turning back in standard position again to complete side plank variation. Finally, for an advanced variation try out cobra plank push-ups for maximum results! This advanced variation will challenge and excite!
Start in a standard plank position, but lower yourself towards the floor while maintaining a straight line from head to toe. -The Bridge: The Bridge is an exercise designed to target glutes and hamstrings while working your core simultaneously. Start in standard plank position but lift hips off floor by pushing heels towards ceiling.
4) Tummy-Flattening Move 2: The Side Plank
Side Plank For Flatter Tummy A side plank can be an excellent way to target obliques and create a flatter tummy, especially for beginners as its less challenging nature allows them to hold it longer. Start by lying on your side with legs straight and upper forearm resting under shoulder; bend knees if necessary before lifting hips towards sky until your body forms a straight line from feet to head; hold for desired amount of time then switch sides; repeat for three sets per side.
5) Tummy-Flattening Move 3: The Cobra Plank Push-Up
To tone and firm the upper body and work your core simultaneously, the cobra plank push-up is a challenging core exercise that’s great for toning both. Simply start in standard plank position with forearms on floor and feet together; slowly lower yourself towards floor while keeping back straight and engaging core; push yourself back up using arms once chest almost touches floor; hold plank position briefly at top of push up; repeat 3 sets.
6) Tummy-Flattening Move 4: The Bridge
The Bridge Exercise is an effective core strengthening workout designed to target glutes and hamstrings while engaging core muscles. Begin in standard plank position with feet together and knees bent 90deg at an angle; lift hips off floor slowly while pressing heels towards ceiling to form straight line from head to heels – hold for 30 seconds followed by 10 second rest; repeat three sets.
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Conclusion
The plank is an effective abdominal exercise, but it also strengthens your back and improves posture, making it one of the key exercises for strengthening both. Therefore, it’s critical that you perform it correctly by engaging your core during each set. Once you understand how to properly do the plank exercise, try adding one or more variations from our list above – doing this will speed up results while making workout routine more engaging!
Plank exercises should become part of your fitness routine at least once every week. They’re especially beneficial in treating back pain or injury. Everyone – no matter their fitness level – can benefit from performing planks; just lower the difficulty until you can perform this movement correctly.
