When working the midsection, always remember that spot exercises will not remove body fat, but they will strengthen the muscles that support the spine. As you strengthen these muscles, you also improve your posture, which creates a slimmer profile. The following plank exercise routine is based on yoga and Pilates and uses both static and dynamic resistance. All you need is a yoga mat, or a rug, and room to stretch out.
Full Plank
Lie face-down with the palms of your hands flat and next to your shoulders. Push up until your arms are fully extended. Your body should make a straight line from the top of your head to your heels. Count to 10, then lower your body back to the floor. Repeat five times. If a full plank is too difficult, keep your knees on the floor and push up into a half plank. To increase intensity, push up into the full plank and alternate lifting and holding each foot off the floor for a count of five.
Downward Facing Dog Plank
Go into full plank position. Hold the plank for a count of five and raise your hips toward the ceiling, making an inverted "V" with your body. Press your heels and the palms of your hands into the floor and count to five. Lower back into the full plank and count to five, then lower all the way to the floor. Repeat five times. If the full plank is too difficult, keep your knees on the floor. To increase intensity, rise up into downward facing dog, extend your left leg toward the ceiling and pivot your body to the right. Hold for a count of five, then release back to downward facing dog. Repeat with the other leg.
Rotating Side Plank Lift
Go into full plank position and rotate your body to the left so that you are balanced on your right arm and your feet are stacked. Lower your hips to the floor and rise back up into side plank five times. Rotate back to full plank and lower back to the floor. Repeat five times on each side. For less intensity, rise up into half plank. When you rotate to one side, keep the lower knee on the floor and extend the upper leg, letting your foot rest on the floor. For more intensity, stay in full plank and extend your top leg so that it is parallel to the floor.
Reverse Plank Lift
Sit on the floor with your legs extended in front of you. Place the palms of your hands behind your buttocks with your fingers facing inward. Lift your hips until your body forms a straight line from the top of your head to your toes. Lower your hips until they are about an inch from the floor, then rise back up into the reverse plank. Repeat 10 times. If the full reverse plank is too difficult, bend your knees 90 degrees and plant your soles on the floor. For more intensity, alternate lifting each foot off the floor.
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