These plank exercises will help you achieve a flat stomach in no time!
| May 23, 2019, 16:11 IST
While we all want to stay as healthy and fit as we can, we also know that only dieting will not help. One also needs to team the right diet with the right kinds of exercise. However, we all know that in today's stressful times, most people don't really have the option of going to the gym. But that doesn't mean that one can't opt for exercises to do at home. One of the most preferred exercise routines is the plank. It helps you lose fat effectively while also training your muscles and your core. For those uninitiated, a plank requires you to get down in the push-up position with your elbows parallel to your body. You are then required to hold this position for as long as you can. This is one exercise form that offers great results. So, if you're looking to lose fat and get healthy, here are some plank exercises you can try.
Side planks: Lie down on your side. Then lift your body off the ground by using your hand. Once your body is erect, raise your other hand outwards and make sure that the rest of your body is straight. Hold this position for 30 seconds and then switch sides.
One legged plank: This one is rather simple to do and works great. Get on the floor in the basic plank position and then raise one leg upwards. Hold that position for 30 seconds and then switch your legs.
Weighted planks: Get into the basic plank position and then have someone place weights on your back. Start by placing minimum weight and once you get used to the exercise you can start adding more weight.
Ball planks: Once again you'll need to get into the basic plank position. Then place your feet on a stability ball and make sure that your body is straight and not bending inwards or outward. Hold this position for as long as you can.
Commando planks: This one requires a bit more exercise. Get into the basic plank position and then slowly straighten your elbows one by one to get into the extended arm plank position. Then go back into the basic plank position. Repeat this set 10 times for best results.
Try these plank exercises and see how well they work for you!
Side planks: Lie down on your side. Then lift your body off the ground by using your hand. Once your body is erect, raise your other hand outwards and make sure that the rest of your body is straight. Hold this position for 30 seconds and then switch sides.
One legged plank: This one is rather simple to do and works great. Get on the floor in the basic plank position and then raise one leg upwards. Hold that position for 30 seconds and then switch your legs.
Weighted planks: Get into the basic plank position and then have someone place weights on your back. Start by placing minimum weight and once you get used to the exercise you can start adding more weight.
Ball planks: Once again you'll need to get into the basic plank position. Then place your feet on a stability ball and make sure that your body is straight and not bending inwards or outward. Hold this position for as long as you can.
Commando planks: This one requires a bit more exercise. Get into the basic plank position and then slowly straighten your elbows one by one to get into the extended arm plank position. Then go back into the basic plank position. Repeat this set 10 times for best results.
Try these plank exercises and see how well they work for you!