Want a flat belly? Blast fat and tone your abs with these plank variations that target your upper abs, lower abs, as well as your obliques.
The plank is a popular exercise as it tones your abs while working your entire body. You only need yourself, and if you’ve done it right, you’ll know how much it makes you tremble. Holding a steady plank in perfect form is challenging enough, but it can get boring when you do just one pose. Do each of these plank variations for one minute and repeat the circuit for three sets.
(Also read: 6 Best Core Strengthening Exercises for Beginners)
This is done on the elbows, with your palms flat on the ground or clenched in fists. Keep your back and butt in a straight line to properly engage the abs and avoid stressing the lower back.
Getting into the same alignment as a Classic Plank, straighten your elbows and place your palms flat on the ground. Keep them shoulder-width apart and make sure your hands, elbows and shoulders are stacked vertically. Lift your heels and shift weight to your upper body. Keep pushing the ground to externally rotate your shoulders.
In this move, transition from the Classic Plank to High Plank repeatedly. Lower your right elbow, followed by the left. Then, lift your body up by placing right palm on the ground, followed by the left. Alternate sides to train your arms equally. Land softly on your elbows to avoid injury.
(Also read: Do This 8-Minute Workout To Get Rid Of Flabby Arms)
In High Plank position, keep your body steady while jumping your feet outside the mat and back in.
Start in Classic Plank position and slowly rotate from side to side using abs and hips. Keep shoulders still and move slowly to engage the abs. Try to let hips touch the ground for the widest range of movement. Alternate sides.
This plank variation is great for firming up the sides of your waist (obliques), helping you achieve those sexy side ab lines. On your elbows, turn your body to the side, shoulder directly above elbow. Stack your feet on top of each other. Your body should be in a straight line.
If balancing is tricky, keep your knees on the ground. Repeat on other side to complete the exercise.
Transit from Classic Plank to Downward Dog while on your elbows. Keep heels lifted throughout, sending weight to your arms and abs.