Plank positions – Plank is ranked one of the most prescribed exercises to target the core, especially the oblique abdominal muscles.
There are three things that define this kind of exercise perfectly, simplicity, efficiency and practicality. You will feel massive stretch in your core muscles once you do plank and the best part is, no machine will be needed to perform plank.
Certain muscles are contracted in plank while you are on a well-balanced stationary position, or you can say a group of muscles are targeted too.
Here we will discuss about the five most effective plank positions to trim down your abdominal fat soon:
1 – Basic plank:
Lie down with your face facing the floor in a push-up position. Bend your elbows and place your forearms closely by the sides of your body. Slowly raise your body with the help of your forearms and toes and hold the position for as long as you can. Seen from afar, your whole body should appear as straight as a plank.
2 – Plank leg lifts:
Using the same position as above, slowly lift one leg up to 7-8 inches off the floor. Hold it there for two seconds then slowly put down and repeat the same with other leg. You will require to do three sets with 10 reps per set.
3 – Plank arm lifts:
Holding the basic plank position, slowly shift your weight on one arm and meticulously lift the other arm while stretching it in front of you for 2-3 seconds before you could go to the original position slowly. Repeat the same sequence with the other arm. You can do alternate leg and arm lift to garner faster results.
4 – Side plank:
This will kill your core, take note. Lay down on your side changing from the basic plank position and rest your elbow right beneath your shoulder. Now, lift your body slowly and carefully while keeping your whole body straight. Hold this position for about 10 seconds before you slowly lower yourself back to the floor. You are required to repeat this position for three times before switching over to the other side of the body.
5 – BOSU ball stability planks:
Flip a BOSU ball with the flat side upwards, you can also alternatively use a balance board which just works about all right. Come in plank position with your forearms shoulder width apart on top of the BOSU ball. Now you will need to gently sway your body from side to side in order to maximize the stretch in the core muscles.
You need to keep your breathing normal while doing plank positions. These are the superbly effective plank positions to get into the fitter version of you. Planks also magically enhance the power of your core muscles. You will start to feel the changes after just a week or two as you start doing planks.