To achieve flat and toned abs, all you need are a few variations of planks. Planks focus on training the deep abdominal muscles, which helps redefine the midsection.
The plank is a simple yet highly effective exercise that offers significant benefits. It can improve posture, alleviate lower back pain, and strengthen the core. If you’re aiming for flat and toned abs, incorporating variations of planks into your routine is key. Planks primarily target the deep abdominal muscles, leading to a redefined midsection. Here are some plank variations that can help you achieve flat and toned abs.
Uneven Plank
This variation intensifies abdominal muscle engagement compared to a standard plank, while also targeting the triceps. To perform an uneven plank, raise one forearm off the floor. The longer you sustain the position, the more your core muscles will be challenged.
Side Plank with Quad Stretch
Incorporating a quad stretch into the side plank routine not only strengthens the obliques and abdominals more than a traditional plank but also aids in loosening the hip flexors. Activating the hip flexors stabilizes the core, preventing excessive movement of the back.
Plank Single-Arm Row
This variation targets multiple muscle groups, including the abdominals and upper-back muscles. By performing rows with one arm while holding a plank position, you maintain tension on the muscles for longer, promoting greater muscle gains. Elevating your body with your hands on a bench can help you sustain the plank position more effectively.
Breakdancer
Transform the plank exercise into a dynamic movement by incorporating foot movements from side to side and across the body. It’s essential to maintain a rigid, straight torso throughout the exercise, similar to a traditional plank. This variation challenges the core as the abdomen works to stabilize against the leg motions.
Plank Walkup to Pushup
Engage your biceps, triceps, shoulders, chest, and core with this variation. Transitioning from a plank to a pushup position repeatedly requires maintaining a straight line from head to ankles. This dynamic movement targets various muscle groups while also challenging core stability.