Does holding a plank give you abs?: Fitness enthusiasts are exploring the limits of planks. Planks target your abs as well as your arms, shoulders and legs. Planks will not give you ripped abs and toned muscles, but they will get you closer.
You want to improve your health, but you don’t have much time to spend on it. Crunches and sit-ups have injured your back.
Want to lose the jiggle in your stomach? Build a stronger core. Fitness enthusiasts are exploring the limits of Planks. Planks are not a fad.
They target your entire body, including your arms, shoulders and legs. Planks will not give you toned abs and ripped muscles, but they will get you closer. You need to perform it in the right posture and with regularity. [Does holding a plank give you abs?]
7 effective plank exercises give you abs
- Standard Plank
- Side Plank
- Plank Up-Downs
- Plank with Shoulder Taps
- Plank Jacks
- Forearm Plank
- Plank to Pike
1. Standard Plank
When performed correctly, planking can help strengthen your glutes, upper body and core. It is important to keep your butt and back flat and engage your abs.
This is the exercise that we love to hate but also hate to do. Planks are a simple and effective exercise using only your body weight. They can be done anywhere, with no special equipment.
By holding your body as stiff as a plank (light as a feather), you develop strength in your core muscles that connect your upper and lower bodies and your shoulders.
You also strengthen your arms and glutes. This guide will show you how to fix the most common plank errors and perfect your plank. [Does holding a plank give you abs?]
2. Side Plank
The side plank is a bodyweight workout which can be easily incorporated into any routine. It requires no equipment, and many variations will keep your workouts interesting and challenging.
I am a certified personal trainer (CPT), and I regularly incorporate plank exercises in my clients’ programs.
This guide will teach you the proper way to do a side plank. It’s important to avoid common mistakes, which can cause injury and not give you a well-defined oblique.
While maintaining the side plank, lower your hips to the ground. Then, lift them again. This variation targets the obliques more intensively. [Does holding a plank give you abs?]
Read Also: Can you do deadlifts every day?
3. Plank Up-Downs
This is an excellent exercise for those who are already familiar with the plank but want to challenge themselves.
It also gives the arms a good workout! This exercise is great because it challenges core stability, balance, arm strength and coordination.
This exercise is a plank, but we are increasing the difficulty. We can gain a more functionally stable core by adding moving parts to the typical hold.
It’s as easy as it sounds. You move from one plank to the next, then repeat. It may seem simple, but this exercise will definitely burn your core, triceps and shoulders, as well as your lower back. While you are in plank position, you will also be engaging your glutes and quads. [Does holding a plank give you abs?]
4. Plank with Shoulder Taps
Plank taps have many benefits. It strengthens the spine by strengthening the core. As you shift weight, it also strengthens your arms, shoulders and upper back. Plank taps improve balance and coordination as they require both.
Start in a push-up position, with your feet at shoulder width, your legs behind you, and your hands under your shoulders.
Lift your hand and touch the opposite arm just below or at your shoulder. Shifting your weight will help you maintain balance.
Return your hand to your mat after a brief pause. Switch to the opposite side and bring your other hand to tap your opposite arm. The repetition is complete. During each movement, focus on your form and core engagement. [Does holding a plank give you abs?]
Read Also: Can you do triceps dips anywhere?
5. Plank Jacks
Plank jacks are one of my favourite exercises for burning fat. They get your abs going fast! They strengthen your entire body. This classic move will help you to look great and relieve back and neck discomfort.
You don’t even need any equipment to do plank jacks! Plank jacks can be done anywhere: at home, in a hotel, at the gym or wherever you want.
You can incorporate this move into your routine in five different ways. You’ll find plank jack variations for every fitness level.
Try to progress to the next level every few weeks. With each progression, you’ll notice that your strength increases. [Does holding a plank give you abs?]
6. Forearm Plank
Chandler explains that the forearm plank is easier to hold and get into. It offers greater stability and keeps your feet lower to the floor.
This variation is also a lifesaver if you have wrist problems, according to Bomgren Chandler says that the forearm plank offers greater stability and helps you to stay lower to the earth.
This variation is also a lifesaver if you have wrist problems, Bomgren says. These are more common in women.
She says that it can be difficult to extend your wrists while doing a high-plank fully. Forearm planks are a great alternative for anyone with wrist pain. [Does holding a plank give you abs?]
7. Plank to Pike
Plank pikes or pike plans are plank variations in which you change your hip, shoulders, and foot positions to work your core and shoulders.
Plank pikes are performed by starting in a plank with straight arms or forearms and then pushing your hips back and up while pulling your legs toward your arms to form a pike.
This is similar to a downward facing dog, but higher and more front-loaded. This plank exercise is simple in theory, but it puts your upper body to the test, especially after doing 70 reps a day for a whole week.
You can strengthen your core, shoulders, arms and chest by adding this exercise to your list of best ab exercises. You can also develop flexibility and mobility along your spine and the backs and hips depending on the plank pike variations you choose. [Does holding a plank give you abs?]
Conclusion:
Holding a plank can significantly strengthen and tone your abdominal muscles, contributing to overall core stability. However, visible abs also require a balanced diet and a comprehensive fitness routine that includes cardio and strength training. Incorporating planks regularly can enhance core strength, but achieving defined abs involves a combination of factors beyond just this exercise. [Does holding a plank give you abs?]
Does holding a plank give you abs? FAQ
1. Can holding a plank build abs and tone the muscles?
Ans: Holding a plank strengthens mainly your core muscles. This includes the rectus abdominis (the “six pack” muscle), as well as obliques and transverse abdomen. This can help to improve the definition of abdominal muscles.
2. What is the best way to work your abs with the plank?
Ans: Planks work multiple muscle groups, and the core in particular, as they require stability and control. Static hold engages abdominal muscles for proper posture and core strength.
3. How long do I need to hold the plank for results?
Ans: For best results, hold the plank position for between 20-60 seconds. As you gain strength, increase the time and add variations to make it more challenging.
