There are many people out there who will do anything to get a flat stomach. Much more than the beauty and ability to flaunt it, keeping a flat stomach saves you from belly fat that can pose risks of diabetes, obesity and cardiovascular diseases. While many people strive to achieve this feat daily, some people still get it all wrong, as they spend their time doing exercises that do not fit, or doing everything wrong.
Plank is one of the most effective exercise to get sculpt your abs, because it works all the muscles in your cores. Below are 4 variations wof plank that can help you get the ultimate flat stomach you have always desired.
1. Regular Plank
To do this, get into the push up position, with your elbows bent. Rest your weight on your forearms (not your hands), and make your body form a straight line from your shoulders down to your ankles; you should feel a stretch at this point. Now, brace your core and maintain the position for about 30 seconds or more.
2. Short-arm plank with shoulder touch
Starting from a push-up position with your arm straight and hands on the floor beneath your shoulders, keep your feet together and straighten your legs. While you do this, your weight should be on your your toes. Now, keep your shoulder blades down and back, and a straight line from your head to your ankles. Let your hips stay still while you lift your right hand and tap your left shoulder, then replace your right hand and do the same on your left side. Keep alternating sides.
3. Straight-arm plank and raise
From a push-up position, keep your feet wider than your shoulders and your legs straight, keeping your weight on your toes. With your right arm raised and straightened, keep your thumb pointing up and maintain the position for about 10 seconds. Alternate arms and ensure your hips are intact.
4. Straight arm plank
From the plank starting position, form a straight line from your head to your ankles. Then squeeze your glutes and brace your abs to keep your body firm. Remain in this position for about 30 seconds or more.
You can get an ultimate flat stomach by doing all of these four variations of plank. You will however need to be consistent with it and also ensure you do it right, to avoid spending so much time that will amount to nothing.
image couresy: ghk.h-cdn.co, quora.com, shape.com, wiki-fitness.com.