Plank like a pro!
The truth comes out, washboard abs do exist! Well, at least half-truth…we all do have the muscle that looks like a washboard, but it lies under a couple layers in our stomach. With proper dieting, and the right exercises you can let those tight abs show!
Let’s break it down. There are only four muscles of our “abs”.
-Rectus Abdominis: the “washboard” muscle
-External Oblique: which are those nice lines down the side of the stomach
-Internal Oblique: lie under the external oblique
-Transverse Abdominis: the innermost muscle
One of the best go-to ab exercises is a plank! Not to mention there are so many different ways to modify it to make it easier, or to make it harder!
For Beginners:
Hold each of moves below for 20 seconds or as long as possible. If you find that you are struggling and feel pain in your lower back, STOP…take a breather and try it again until you get to the total 30 seconds. A few extra seconds leads to more and more.
What to Do: Perform three rounds of each move below
Exercises
1. Regular Plank on knees
2. Right Side Plank on knees
3. Left Side Plank on knees
4. Laying Down Single Leg Raise with bent knee
For Non-Beginners:
If you are a little more familiar with working out and want to make this more challenging, perform 1-3 with your feet stacked and for 4 regular Leg Raises. Do each exercise for 1 minute!
Plank
Modified Side Plank
Leg Raises
Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.
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