Sep 30

SIX PACK ABS: Plank

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The Complete Six Pack Abs Exercise Regimen

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Exercise # 8

Plank

Plank is perhaps one of the most underrated exercises that you will see in the fitness world. This one exercise on its own can change your life completely if you do it everyday and stick to your routine. Doing the plank requires that you start face down on the floor with your legs together. Then, push yourself up, resting on your toes and on your forearms in a position similar to a push-up but with your weight partially on your arms and fists instead of on the outstretched palms of your hand. Hold this position as long as you can (ideally 10 seconds for a beginner) and then come back to the rest position. If you can do this exercise on a daily basis and work your way up to being able to hold the plank for a full minute per repetition, you will have as strong a core as a typical person can get.

Start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the floor, being careful not to arch your back or stick your bottom in the air. Hold this position for 45 seconds to begin with, extending the time as you get stronger.

There are a number of different plank exercises that you can perform. The best starting point is the standard plank. You basically get in a pushup position but instead of resting on your hands, you rest on your forearms. You hold your back completely straight while trying to hold your abdominals in. While it may sound easy, the longer you try to perform a plank, the harder it will be. You might start with 30 second sets and work your way up to 2-3 minute

Lie on your right side, propped up on your elbow. Let your left foot rest on top of your right, and then push up so that your body forms a perfect triangle with the floor. Don’t let your left shoulder roll forward or back. Hold the position for as long as you can, thenrepeat on the other side.