Try the Plank for a Perfect Abdomen

17 December, 2019
At first when we use the plank we can't do much, but it's important to remember not to get discouraged. We need to continue doing it to be able to endure it and obtain the multiple benefits.

Are you familiar with the plank? It’s one of the new techniques to help improve exercise routines for a perfect abdomen.

The fitness world is at a good time and has a new culture for body care. Diet has become important to a large sector of the population.

In this article, we’d like you to discover a new routine to show off a flat stomach using the plank. This is a new method that has made an impact in all of the gyms. Also, you can practice this at home without buying any type of accessory. Are you ready to try it?

What is the plank?

Perfect Abdomen
The plank uses exercises of force without movement. Basically, the objective is to contract your muscles through the use of resistance. This is how your muscular strength is increased.

In this isometric exercise, the muscles of the torso, the abs, the back, arms, and even the hips and legs work. This is one of the essential routines of training in all gyms since it’s such a complete and simple exercise to put into practice.

Nevertheless, it’s important to emphasize that you can also do this at home.

To read more: The Best Exercises to Raise the Glutes

How is it done?

For the optimal outcome for the muscles that are being exercised, it’s very important that the posture be correct. If not, you won’t get the results you hoped for.

People who suffer from problems in the lumbar area should be especially careful. They need to keep the abdomen as tight as possible when doing the exercise. Also, it’s best that this routine is developed gradually. This way, you’ll start with periods of one minute each, until with time, you’ll able to reach five minutes.

Steps and tips to do the plank

  • First, lie on the floor, face down.
  • Then, bend your elbows at a ninety-degree angle, immediately below your shoulders.
  • Next, elevate your body. Your weight should be maintained over your forearms and the tips of your toes.
  • Your body should make a straight line from head to toe.
  • Then, your abdomen should remain tight during the exercise, but without holding your breath.
  • Maintain this position as long as you can, or up to the time you have decided.
  • The recommendation is to repeat this 3 or 4 times.

Benefits for the body

Without a doubt, the daily practice of the plank will be beneficial to keep yourself in shape. This is because it:

 Strengthens your abs

The plank is a specific exercise to develop your abdominal muscles. Above all, it works the sides and lower part of the abs and helps us to have a flat stomach.

Naturally, it’s not surprising that boxers often train with this method, because of the direct impact on the abs.

Develops your back muscles

With the plank, all of the muscles in your back, shoulders, and neck are strengthened.

By strengthening the paravertebral muscles, the discs in the spinal column  carry less weight.

Improves your posture
Improves posture

Doing the plank can significantly improve your posture because doing it daily makes us keep your back straighter. Also, with this exercise you help prevent lumbago. Above all, it stabilizes the spine in the lumbar area to prevent pain.

However, you should remember that it’s fundamental to do it in the correct manner and follow all of the directions to avoid causing pain.

Tones your glutes and legs

The glutes are another area that becomes toned. With the plank, you increase the size of your glutes and back thigh muscles.

Strong legs are also essential for good posture.

Defines your arms

Holding up the weight of your body strengthens your arms. This is how you avoid weak muscles and the flabbiness that women are concerned about at a certain age.

In addition, you can accomplish this without having to lift weights and without increasing muscle volume.

You can’t deny that the a plank opens up a multitude of possibilities to improve your physical condition. Try it!

  • Tvrdy, D. (2012). The reverse side plank/bridge: An alternate exercise for core training. Strength and Conditioning Journal.
  • Calatayud, J., Casaña, J., Martín, F., Jakobsen, M. D., Colado, J. C., Gargallo, P., … Andersen, L. L. (2017). Trunk muscle activity during different variations of the supine plank exercise. Musculoskeletal Science and Practice.
  • Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Willardson, J. M., & Fontana, F. (2014). An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports Biomechanics.
  • Mok, N. W., Yeung, E. W., Cho, J. C., Hui, S. C., Liu, K. C., & Pang, C. H. (2015). Core muscle activity during suspension exercises. Journal of Science and Medicine in Sport.
  • Ruby, M. B., Dunn, E. W., Perrino, A., Gillis, R., & Viel, S. (2011). The Invisible Benefits of Exercise. Health Psychology.