Planks are one of the best core exercises you can do to improve your physique. They work your entire core, engage the back muscles, and strengthen the arms and shoulders. The key to a great plank is engaging the correct muscles and keeping your body still for as long as possible. Here are 10 easy plank exercises for flat abs you can do at home. They sure will help you get those flat abs you have been hoping for.
Plank Exercises: 10 Easy Plank Exercises For Flat Abs You Can Do At Home
Planks are great for building abdominal strength. They are also a fantastic arm and shoulder workout. Plank exercises can be modified to focus on different muscle groups.
Begin by lying face down with your forearms and elbows on the ground. Straighten your back and tighten your core so that your body is in a straight line. Hold this position for as long as you can without bending your elbows or letting your back sag.
Place both hands on the ground, palms flat in front of you. Keeping your elbows close to the ground, slowly walk them up towards your feet until they are straight and behind you. Hold the plank position for as long as possible, then slowly walk them back to the starting point.
Get into a plank position with both forearms on the ground in front of you and elbows lifted off the ground. Slowly bend one knee at a time as close to 90 degrees as possible, and then bring them back out to their original position. Alternate which knee is bent to complete 1 rep; do 10 reps with each leg before switching sides.
Lie face down on an exercise mat with arms stretched out in front of you and fingers spread wide apart like a starfish (thumbs touching). Lift yourself on all fours so that only toes, knees, and hands touch the ground while the head remains still looking forward–this is called a reformer plank or reverse plank.
Planks For A Flatter Tummy
You can do different variations of planks to work your abs from different angles. If you’re looking for flat abs, try starting in a high plank position and then lowering down to a low plank or plank diamond position.
Keep your body straight throughout the entire movement to give your abs maximum contraction. Holding a plank for 15-30 seconds is considered a good length of time before taking breaks. You can also spice things up by adding side planks or rotating through various positions to help strengthen all three areas of your core (lower, middle, upper).
The Suitcase Plank
The suitcase plank is a challenging variation on a traditional plank. It’s an excellent full-body workout, and it also helps improve your balance. To do this exercise, push up onto your toes and plant one hand on the ground directly beneath your shoulder. Then, lift your heel so that you are balancing on the ball of the foot and toes, with one arm extended straight out to the side for balance.
For this variation on a traditional plank, place one hand in front of you and the other behind you. Your arms should form a shape like a suitcase handle with your feet on either side of the handle. Hold this position for as long as possible without dropping down to touch the ground or bringing your hips up off the floor.
The Side Plank
The side plank is a great beginner’s exercise. All you need to do is get into a plank position on your side, and then raise your hips so that they’re parallel with the ground. This will work your obliques while challenging your core muscles. This exercise can be done by alternating sides after every 10 seconds or so.
The Scorpion Plank
The scorpion plank is one of our favorite exercises because it targets the entire core. Start by getting into a plank position on your hands and knees, with your hands directly under your shoulders and your feet just past shoulder-width apart. Place your right foot flat on top of the left leg’s shin bone. Keeping your pelvis in line with the rest of your body, lift onto the toes of both feet as you reach back to touch the outside of your left foot with your right hand.
The key here is not to let your shoulders droop and keep a straight line from head to tailbone. You should feel this exercise in your abdominals and lower back muscles. Hold for 10 seconds, then switch sides and repeat.
The Superman Plank
This is the most basic of all plank exercises. All you need to do is lay down on your stomach, then lift your body off the ground so that it forms a straight line from head to toes.
How To Do The Superman Plank
Superman planks are a great way to target your lower back and abs. To do this exercise, start with your forearms on the ground and your feet on top of your hands. Place your toes on either side of your hands and lift so that you are balancing on the balls of your feet. Hold for as long as possible (aim for 30 seconds) then return to the starting position by lowering down until you’re in a push-up position. Then, lower yourself until you can rest in between your arms.
Why Is The Superman Plank So Great?
The Superman plank is great because it’s the most difficult position and forces you to engage your core muscles the entire time. You’ll need to have your legs in a straight line, so it also works your lower back and back muscles. This can be done with or without weights. You can also use this exercise as a break from more intense workouts by doing it in between sets of other exercises.
Frequently asked questions
1) Why is it important to balance on your shoulder and neck?
Your body will be able to do the plank more efficiently if you use these points of support.
2) Why is it important to keep your neck straight?
If you keep your neck straight, the muscles in your neck are not being strained. This helps reduce pain in the head and neck.
3) Why is it important to keep your hips level?
Keeping your hips level during a plank will help you do a more balanced plank and prevent pain in the hips.
A plank is a challenging exercise that tones your entire core. It also helps with the development of your back muscles, which are often neglected when doing ab exercises. Planks are perfect for people who want to improve their posture and get rid of that belly fat. The Superman plank is one of the best exercises for beginners to learn how to do a plank and for anyone looking for more power, stability, and control in their abdominal muscles.
- 20 Plank Exercises You Can Do At Home – Health Magazine
- 34 Stomach Exercises To Build A Strong Core At Home Or In The Gym
- Best Flat Stomach Workouts You Can Do At Home – Healthline
- 6 Plank Exercises For A Stronger Core – Shape Magazine