If you exercise, aside from getting healthy, you would surely love to have beautiful abs. After all, who doesn’t want to have a well-toned midsection, right? But, with tons of core workouts out there, which one will give you the best result? We’ve all wondered can you get abs from planks?
Many have testified that doing planks will help you get the perfect abs. It is one of the most popular exercises for people who want to flatten their stomachs and have them toned. Planking is also known to help improve your posture, lessen back pain, tighten muscles in your core area, and more.
However, the question lies in its effectiveness. Let’s find out if planking will help you get those defined abs. Read on to know the answer and learn more about this exercise.
Can You Get Abs From Planks?
Your abs might not be visible but are present in your body. The word “abs” refers to the muscles located in the mid-area of your body that covers the stomach and organs.
Generally, the abs are not yet seen since the muscle must be toned or prominent enough to be recognizable. It needs to be flexed regularly or undergo core workouts so it can look nice and firm. Additionally, you must shed off any excess fat by eating cleaner and working out regularly.
To get strong abs, you will need to burn off extra fat and an exercise that targets the muscles in your midsection. With that, one of the best exercises that can give you great results is planking.
Planks exercise targets the core so that it will enhance and tone the muscles in your midsection. With a stronger core, you can also better support your body when you are moving.
How To Do A Proper Plank For Abs
Getting abs from planks may look simple, but it can be hard if you don’t do it properly. Hence, it is important to follow the right form to get its full benefits and to avoid injuries.
To do proper planking, first, you need to rest your hands and toes on the floor. Your body should be straight from head to toe without your hips sagging on the floor. Then, your hands should be aligned under your shoulders and the toes under your heels.
If you are doing elbow planks, the forearm should be flat on the surface while your hands are closed. Shoulders should not be sinking, and don’t forget to brace your core. In addition, breathe properly while holding the form for 30 seconds or up to a minute.
Also, if you can only do 15 seconds planks, do three more sets while resting in between. You can also do it longer or many times a week but remember not to overtrain your body.
Benefits Of Planks And Why You Should Do Them
Planking is a type of isometric exercise that selects a certain part of the body and enhances it. Primarily, it targets the core, which can result in more prominent or toned abs. With this fact, you can say that planks for abs are very effective and beneficial to do. However, shaping your core is not the only part of your body that planking does.
Specifically, planks improve your transverse abdominis, internal abdominal oblique, external abdominal oblique, and rectus abdominis. It will give you a stronger midsection, which is important to support your body in its everyday movement.
Some core exercises only focus on improving the abs but not the other parts of the body center. You can already say that doing planks is more appealing than other core exercises. Besides, planking can also trigger other muscles in your body compared to other exercises.
Since you need to lift your whole body, your back will be working out as well. It also strengthens the upper, middle, and lower back, which is better than crunches or other exercises. Planking is also easy on the back, so it won’t hurt that much when you do this exercise. Also, it can even help lessen the back pain that keeps bothering you.
Planking doesn’t involve too much movement, so it is unlikely for you to get injuries. Another useful information is that it can help in conditioning your whole body to improve your performance when exercising. Even your pelvis, glutes, quads, hips, and even neck, shoulders, and arms are getting enhanced.
Similarly, planking can also help in your stability and mobility. Since planks won’t stress your back, your spinal cord will be safe from negative effects while doing this exercise. Instead, it will straighten your posture and get its original alignment, which also improves your body’s center of movement. With a strong midsection and spinal cord, you will have better balance and easier motion.
Your stance will get better each day when you do regular planking. Above all, you will stop hunching your back as it engages your shoulder, glutes, and back. It will also help you lift heavy weights with ease because it aids in developing and strengthening your core. Also, planking can also boost your metabolism, running time, and self-esteem.
With all the benefits you can get from planking, this makes it an efficient and effective way to exercise your body. It might be hard at first, but no one is good when they start.
Different Kinds Of Planks To Get Abs
Planks have different types that can make your workout more exciting and fun. Here is a list of the plank variation for abs that you can add to your exercise routine.
1. The Basic Planks
For beginners, it is ideal to try the basic plank first. You will need to go down in all four (arms and feet) while your face is looking down. Hands flat on the floor, and it should be aligned under the shoulders. Lift your knees and let your toes support your weight. The whole body should be straight.
2. Elbow Planks
The elbow plank makes your abs work much harder compared to basic planks. This form is almost the same as the basic plank, but you rest your weight on your bent forearm. Remember to brace your core and prevent your body from curling. Hold the form for 30 to 60 seconds and gradually extend the time or repeat the exercise.
3. Side Planks
In a side plank, it targets your oblique abdominal muscles. You will need to start doing the basic plank while your heels are touching each other to do the form. Next, turn your body on the left until only one arm and foot support your upper body.
The right arm should point towards the ceiling, and you should balance your body in this position. Repeat it on the right side.
4. Knee Planks
If you are having a hard time doing the basic or elbow plank, try doing knee planks. With this, you can use your knees to support your weight instead of your toes. It will also make planking much easier since it is not as stressful for the body.
5. Plank Jacks
Do the basic plank position first, then bring your right foot out, then do the same on your left foot. Now you have one set of jack planks that you can keep repeating. This form improves your calves, glutes, hips, and back.
6. Side to Side Planks
To start, you need to do the basic plank position again. Then, twist your body and do a side plank. Do the same on the other side and repeat the movement as many times and fast as you can.
7. Arm Up Planks
You can either use the basic plank form or the elbow plank form to start with this one. Once you are in the position, lift one of your arms, pause and then put it down. Do the same thing to your other arm.
8. Leg Lift Planks
Like the arm-up planks, you can start using the basic or the elbow plank form. Once you are ready, you can slowly lift your leg up and then back down. Remember not to bend the knee when lifting the leg. Do the same thing to the other leg.
9. Side Planks Knee to Elbow Variation
Begin with any of the following, basic, elbow, or knee plank to start this variation. Then, turn your body to the side and bend your knees and elbows. The knee and elbow should touch each other while bracing your core. Do the same on the other side and do a repetition.
10. Mountain Climbers
This variation is a good cardio exercise where you can strengthen your core and burn many calories. To start, you can do the basic or elbow plank. Next, bend your knee, bring it to the center of your stomach, and bring it back down. Do the same to the other knee and repeat as fast as you can.
11. Walking Plank
To do the walking plank, position yourself with the basic plank. Hands should be under the shoulders, and the body should be straight. Bring the right hand out together with your right foot. Followed by the left arm until it reaches the right arm and left leg to join the right leg.
Which Plank Is Best For Abs?
The different planks listed above are really helpful in strengthening your core and other parts of the body. It is ideal for those who want to tone or strengthen other parts of their body while improving their core. These variations are difficult to execute, so just do the kind that you are comfortable with doing.
Also, you can all do these forms for your floor exercises. If you get bored with just the basic plank, try mixing the planks and incorporate it into your training. You can always add other exercises in between planks to help your overall body as well.
However, if your only aim is to tone your abs, then the best plank to do is the elbow plank. It targets the midsection area more than other kinds of planks. As long as you do it properly, it will surely help you get the abs you want to have.
What happens if you plank every day?
If you start doing planks every day, you will surely get tons of benefits compared to other exercises. First, it can help you lessen the recurring back pain as it helps stabilize your spine alignment. Second, you will have toned abs, and the surrounding parts of your midsection will improve as well. Third, you greatly increase your core strength when done regularly.
With a stronger core, your body can do a lot more, like enhance body performance, easier movement, and many more. You will also have better posture, balance, metabolism, running time, and self-esteem. Also, you will be surprised at how you can bend your knees for a long time.
How many planks should I do a day to get abs?
Planking is a great exercise to do to tone your midsection or your abs. If this is your first time doing planks, it is best to do it once a day. Hold the form for a minute until you gradually make it longer or many times a day.
If you can’t hold it in a minute, it is fine, do it again until you reach 60 seconds. For example, if you can only do it for 15 seconds, rest for a few seconds and try it again. Please do it for three morse sets until you reach 60 seconds of planking. Remember also not to overdo it and let your body rest. 111/100
Can you get a six-pack from just planking?
Some people have many questions about planking, such as do planks give you abs or are these exercises hard? This method is not shocking since planking is popular, and it is done easily without the need for equipment.
However, just relying on planking won’t give you the six-pack abs you want to have. You will need to incorporate discipline, proper diet, and regular exercise to get your desired abs.
But doing planking will surely contribute a big thing to your goal of getting abs. It would help if you did other things like eating healthy food and doing regular exercise.
Is one plank a day enough?
Planking is a great way to exercise your body, especially your midsection. However, if you plan to do more than what your body can handle, you might not get good results. It is better to stick to what your body can do while taking proper rest.
If you are a beginner, it is better to do it once a day while aiming to plank for 60 seconds. Once you achieve it, you can gradually increase the number or the times you do it. This way, your body won’t get exhausted too much and will get better in the long run.
Planking is an effective way of exercising your core muscle and improving your posture and physical strength. Proper form and a healthy diet could also help you get the abs you always wanted. Hopefully, this article has helped you learn more about this exercise before adding it to your workout routine.