There are many abdominal exercises and machines that can help you achieve the goal of a flat stomach. However, many people do not perform exercises with the intensity needed to completely strengthen and flatten a stomach. One exercise that demands intensity is the plank. Performing simple modifications of the plank guarantee this intensity. Start with the basic plank and perform as many of the exercises as you can in one sitting. Ensure that you use the correct form with each exercise.
Basic Plank
The basic plank can be done anywhere and can quickly tone your abs. Lie face down on a mat or carpet. Place your elbows directly beneath your shoulders and turn your toes under. Contract your abs and raise your hips off the ground. Keep your neck straight with your gaze on the floor. If possible, perform in front of a mirror to ensure there is a straight line from the top of your head down to your ankles. Hold for 15 seconds and rest for 10 seconds. Repeat five times. For an easier modification, drop your knees to the ground, keeping your abs contracted. Work your way up to a 60-second plank.
Unstable Plank
Adding an element of instability engages the core at a higher intensity. Assume the same position as the basic plank. Keeping the straight line from your head to your ankle, raise your right arm straight in front of you. Hold for five seconds and return to basic plank position. Repeat with the left arm and return to basic plank position. Raise your right foot off the ground. Hold for five seconds and return to basic plank position. Repeat with the left leg. Continue this rotation for 60 seconds.
Side Plank
A side plank engages the obliques, the muscles running on the sides of the abdomen. Begin in basic plank position. Contracting your abdominal muscles, rotate your right hip up and reach your right arm toward the ceiling. You should be resting on your forearm and side of your left foot, facing the side. There should be a straight line from the top of your head down to your ankles. Be sure to keep your hips raised to maintain this straight line. Hold in this position for 15 to 30 seconds. Return to basic plank position for five to 10 seconds. Repeat on the left side. Do at least three repetitions on each side.
Side Plank Crunch
A side plank crunch adds intensity to the side plank. Begin in a side plank position. Bend your top elbow and place your hand behind your ear. Contract your abs and crunch your top elbow towards the floor. Be sure to keep your hip raised. Return to side plank position and repeat 12 to 15 times. Perform the same exercise and number of reps on the other side.
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