7 Plank Moves That Can Be Done to Form a Flat Stomach

Contents:

• Medical Video: Helping Men Fight Belly Fat
  

Medical Video: Helping Men Fight Belly Fat

Plank is one form of exercise that you can do to strengthen the body's core muscles. Plank movements help form muscles around the abdomen and waist, and improve overall body posture.

Here are a number of exciting plank variations that you can emulate to get your ideal sixpack stomach. And depending on which plank you are doing, you can also involve working your back muscles, upper arms, shoulders, buttocks and hamstring.

Plank movement that burns many calories while forming a flat stomach

1. Plank out

Here's how:

• Stand with feet hip-width apart. Bend down until both palms touch the floor.
• Without moving your legs, push your hands forward using the help of your abdominal muscles.
• Continue stretching your hands forward so that they stretch into a long plank position. Afterwards, drag your hands back (like putting your feet) towards your toes to return to their starting position, while keeping your abdominal muscles tight. Do it 8-10 times.

2. Rolling plank

Here's how:

• Lie on your back with your arms folded in front of your chest to support your body weight and upright toes on the floor. Keep your abdominal muscles tight and position your head so that it is parallel to the spine.
• Move your weight on your left arm and push your right arm towards the back. Now your position should be a side plank
• Quickly return to the starting position and repeat the second step for the reverse side - support the weight on your right arm and turn your arms backward. This is 1 round. Complete one of these plank movement sessions with 10-12 rounds, alternating sides.

3. Ticktock plank

Here's how:

• Start in a high plank position: arms stretched straight parallel to the shoulder, pour the back and head straight parallel.
• Tighten the abdominal muscles, jump right foot to the outside of the body while keeping the hips and shoulders unmoved in place.
• Quickly return the right foot to the starting position while jumping left foot to the outside of the body. Continue alternating feet.

4. Single arm plank

Here's how:

• Kneel on the floor with both hands bent just below the shoulder. Lift your knees until you support all of your body weight just on the toes and elbows that bend. Hold your body in a straight line from the top of your head to the heel.
• Gently lift your right arm and stretch it in front of you. Keep your back flat (hold yourself not to tilt your body to the left) and imagine that you are reaching for something you have dreamed of but that you can never get.
• Hold for a few seconds and return to the starting position. Repeat for the reverse side. Do it 8-10 times with alternating sides.

5. Opposite arm & leg raise plank

Here's how:

• Kneel on the floor with both hands bent just below the shoulder. Lift your knees until you support all of your body weight just on the toes and elbows that bend. Hold your body in a straight line from the top of your head to the heel.
• Lift your right leg with your knees stretched to your feet at hip level. At the same time, stretch your left hand until it is stretched above your shoulder. Hold this position for a few seconds.
• Return to the starting position. Repeat for the reverse side - lift your left leg, stretch out your right hand. Do it 8-10 times with alternating sides.

6. Side plank crunch

Here's how:

• Lie on your side with your left hand parallel to the bottom of your left shoulder; the right hand finger is placed behind the head. Let the right foot "rest" right in front of the left foot.
• Tighten the abdominal muscles; push the right arm into the body so that it forms a diagonal line from head to heel. "Roll" your body down while keeping your abdominal muscles tight, so that your right elbow meets your left elbow.
• Return to the starting position. Repeat 10 times; then change sides, and repeat.

7. Dolphin plank

Here's how:

• Kneel on the floor with both hands bent just below the shoulder. Lift your knees until you support all of your body weight just on the toes and elbows that bend. Hold your body in a straight line from the top of your head to the heel.
• Lift your hips to the ceiling so that the body forms an inverted V letter. Keep the abdominal muscles tight and the head stays straight parallel to the spine.
• Return to the starting position, repeat the 15 plank movements for one round. You can try doing 2-3 turns.