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Get Amazing Flat Stomach In Three Weeks: Try These 8 Planking Exercises For Those Ab Cracks
Get ready to flaunt your flat abs/stomach in three weeks!! Follow this article to know more about the different planking methods.
The "ab crack" is the newest size-zero for the next gen; and are you one of those who wishes to have one? Then, all you have to do is follow the plank exercises that are listed in this article to get those flat abs.
Planking is a kind of an exercise that strengthens your core and is also a proven bodyweight management exercise. The best part of planking is that it can be done anywhere at your own comfort. Planking is a form of static exercise that requires you to stay in a particular position for a definite amount of time.
Further, you can spice up your planking routine with different kinds of variations to this exercise that is best suited to give you the desired result - flat abs. If you want those ab cracks in a very short span of time, then planking is the best option.
Planking when followed consistenly every day will help you reach your target in less than 3 weeks!!! Absolutely. Apart from flat abs, planking also sculpts your waistline. It helps in improving your posture, and this type of strength training also improves your isometric strength. Have a look at the 8 planking exercises.
1. Straight Arm Plank:
Try the straight arm plank for building your deep inner core muscles and to improve the flexibility of your posterior muscles.
How
To
Do:
Step
1:
Support
your
body
weight
using
your
hands
and
toes.
Step
2:
Hands
should
be
placed
at
shoulder-width
and
the
back
must
be
kept
straight.
Step
3:
Stay
in
this
position
for
about
1
minute.
2. Forearm Plank:
Forearm planking increases the stability of the shoulders and targets your abdominal muscles.
How
To
Do:
Step
1:
Place
your
forearms
in
the
plank
position
after
bending
your
elbows.
Step
2:
You
may
also
make
your
hands
into
fists.
Keep
your
back
straight
and
look
at
the
floor.
Step
3:
Lift
your
hips
and
thighs
to
a
certain
height
and
stay
in
this
position
for
some
time.
3. Side Plank:
Performing the side plank involves the hips, leg muscles and gluteus, hence these areas will also get toned, thus eventually removing the cellulite present there.
How
To
Do:
Step
1:
Hold
your
body
straight
and
lie
on
your
side.
Step
2:
Prop
up
on
your
lower
elbow
and
raise
your
body,
in
such
a
way
that
only
your
elbow
and
lower
foot
are
touching
the
floor.
Step
3:
Stay
in
this
position
for
some
time
and
you
may
gradually
increase
the
duration.
4. Push-Up Side Plank:
The push-up side plank is very similar to the side plank, but as the name suggests, you may also have to do some push-ups.
How
To
Do:
Step
1:
Place
your
hands
outside
the
shoulder
position
and
perform
a
push-up.
Step
2:
As
you
come
up
after
a
push-up,
you
have
to
twist
to
the
side
and
shift
your
weight
on
the
left
side
of
the
body.
Lift
your
right
arm
towards
the
ceiling.
Step
3:
For
doing
another
push-up,
twist
to
the
side
and
lower
the
arm
back
to
the
floor.
Step
4:
Alternate
each
side
as
you
repeat
the
series.
5. Twisting Knee Plank:
The twisting knee plank targets three types of muscles - the abdominal, anterior deltoids and the erector spinae.
How
To
Do:
Step
1:
Keep
your
hands
and
feet
shoulder-width
apart
and
get
into
the
push-up
position.
Step
2:
Bend
one
of
your
knees
in
90
degrees
and
bring
it
near
your
opposite
elbow.
Step
3:
Return
to
the
first
position
and
repeat
the
same
with
the
other
knee.
6: Elbow Lift Plank:
This
workout
engages
your
abs
and
the
upper
back
muscles.
How
To
Do:
Step
1:
Draw
your
left
elbow
upwards,
after
getting
into
a
push-up
position.
Step
2:
Make
sure
that
your
arm
is
very
close
to
your
body
as
you
bring
it
up.
Step
3:
Finally,
straighten
your
arm
back
to
the
floor
and
repeat
with
the
other
arm.
7. One-Legged Plank:
This is kind of plank that challenges your balance is also quite difficult to do initially.
How
To
Do:
Step
1:
Get
into
your
straight-arm
plank
position
and
lift
your
right
leg
up.
Step
2:
Hold
it
in
that
position
for
sometime
and
bring
it
down.
Step
3:
Then,
repeat
with
the
other
leg.
8. Dolphin Plank:
This plank helps in strengthening the spine muscles and also improves the posture.
How
To
Do:
Step
1:
Place
your
palms
flat
on
the
ground,
in
front
of
your
head.
Step
2:
Raise
your
hips
towards
the
ceiling
and
your
body
should
take
the
shape
of
a
triangle.
Step
3:
Remain
in
this
position
for
a
minute
and
exhale
while
your
knees
touch
the
ground.
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