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Get Amazing Flat Stomach In Three Weeks: Try These 8 Planking Exercises For Those Ab Cracks

By Sravia Sivaram

The "ab crack" is the newest size-zero for the next gen; and are you one of those who wishes to have one? Then, all you have to do is follow the plank exercises that are listed in this article to get those flat abs.

Planking is a kind of an exercise that strengthens your core and is also a proven bodyweight management exercise. The best part of planking is that it can be done anywhere at your own comfort. Planking is a form of static exercise that requires you to stay in a particular position for a definite amount of time.

Further, you can spice up your planking routine with different kinds of variations to this exercise that is best suited to give you the desired result - flat abs. If you want those ab cracks in a very short span of time, then planking is the best option.

Planking when followed consistenly every day will help you reach your target in less than 3 weeks!!! Absolutely. Apart from flat abs, planking also sculpts your waistline. It helps in improving your posture, and this type of strength training also improves your isometric strength. Have a look at the 8 planking exercises.


1. Straight Arm Plank:

Try the straight arm plank for building your deep inner core muscles and to improve the flexibility of your posterior muscles.

How To Do:
Step 1: Support your body weight using your hands and toes.
Step 2: Hands should be placed at shoulder-width and the back must be kept straight.
Step 3: Stay in this position for about 1 minute.


2. Forearm Plank:

Forearm planking increases the stability of the shoulders and targets your abdominal muscles.

How To Do:
Step 1: Place your forearms in the plank position after bending your elbows.
Step 2: You may also make your hands into fists. Keep your back straight and look at the floor.
Step 3: Lift your hips and thighs to a certain height and stay in this position for some time.


3. Side Plank:

Performing the side plank involves the hips, leg muscles and gluteus, hence these areas will also get toned, thus eventually removing the cellulite present there.

How To Do:
Step 1: Hold your body straight and lie on your side.
Step 2: Prop up on your lower elbow and raise your body, in such a way that only your elbow and lower foot are touching the floor.
Step 3: Stay in this position for some time and you may gradually increase the duration.


4. Push-Up Side Plank:

The push-up side plank is very similar to the side plank, but as the name suggests, you may also have to do some push-ups.

How To Do:
Step 1: Place your hands outside the shoulder position and perform a push-up.
Step 2: As you come up after a push-up, you have to twist to the side and shift your weight on the left side of the body. Lift your right arm towards the ceiling.
Step 3: For doing another push-up, twist to the side and lower the arm back to the floor.
Step 4: Alternate each side as you repeat the series.


5. Twisting Knee Plank:

The twisting knee plank targets three types of muscles - the abdominal, anterior deltoids and the erector spinae.

How To Do:
Step 1: Keep your hands and feet shoulder-width apart and get into the push-up position.
Step 2: Bend one of your knees in 90 degrees and bring it near your opposite elbow.
Step 3: Return to the first position and repeat the same with the other knee.


6: Elbow Lift Plank:

This workout engages your abs and the upper back muscles.
How To Do:
Step 1: Draw your left elbow upwards, after getting into a push-up position.
Step 2: Make sure that your arm is very close to your body as you bring it up.
Step 3: Finally, straighten your arm back to the floor and repeat with the other arm.


7. One-Legged Plank:

This is kind of plank that challenges your balance is also quite difficult to do initially.

How To Do:
Step 1: Get into your straight-arm plank position and lift your right leg up.
Step 2: Hold it in that position for sometime and bring it down.
Step 3: Then, repeat with the other leg.


8. Dolphin Plank:

This plank helps in strengthening the spine muscles and also improves the posture.

How To Do:
Step 1: Place your palms flat on the ground, in front of your head.
Step 2: Raise your hips towards the ceiling and your body should take the shape of a triangle.
Step 3: Remain in this position for a minute and exhale while your knees touch the ground.

Story first published: Thursday, November 24, 2016, 15:30 [IST]
Read more about: lose weight tummy planking