Not so long ago if you wanted to have flat abs, you did sit-ups and crunches. Research done at the University of Waterloo in Canada by Dr. Stuart McGill has proven that sit-ups can damage the disks in the spine. Traditional crunches were proven not to be effective by a study commissioned by the American Council on Exercise. The best new ab workout is the plank.
Plank
The plank is a yoga pose that has been borrowed by the rest of the fitness industry. The purpose of the plank is to strengthen the muscles around the spine lengthwise, instead of curving the spine and damaging it, as some of the other exercises do. The plank helps to improve posture, which makes you look taller and thinner, reduces back pain and reduces abdominal fat. It also focuses on all the muscles of the middle body, not just the abs, which reduces back injury.
Pose
The basic plank is done by laying face down on the floor resting on your forearms. Keeping your back straight, lift yourself onto your toes -- thus the plank. Sounds easy, but it is harder to do than it appears. Hold the position for 30 to 60 seconds. This pose not only helps the spine and the muscles around it, it also strengthens the arms and wrists and tones the abdomen.
Variations
To add some variety to your ab workout, there are several variations of the plank. The side plank requires you to support yourself on your side, balancing on your forearm or hand and your body is straight down to your feet, which are held together sideways. If you are just starting out, it can be a bit tricky to get yourself into the side plank. Another variation involves raising your free arm and leg in a side plank while still maintaining the pose. Dr. McGill recommends the side plank to keep pressure off the disks of your spine.
Workout
A workout composed of the plank and its variations can be done three times a week. With practice, you will build strength in the middle section of your body, which supports your spine. This will make it easier for you to do the poses. That strength will result in more lean muscle tissue, which is more metabolically active than fat tissue and thus increases your metabolic rate. Soon you'll want to show off those toned abs.
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