Planks Workouts 101: Toning Your Abs Through Isometrics

February 17 2014

Planks Workouts 101: Toning Your Abs Through Isometrics

If you aren’t planking on a regular basis, you’re missing out on a highly effective way to burn calories while developing well-defined core muscles. Most people are stuck in the mindset of performing hundreds of crunches and sit-ups to develop a toned core, but the truth is that isometric workouts, such as the plank, are far more effective than traditional crunches.

Benefits of Planking

• Improves flexibility
• Improves postures
• Works out nearly every core muscle in your body
• Easy to perform and requires no weights or special gym equipment
• Just a short 3-5 minute session of planks can yield noticeable results
• Burns calories
• Reduces stress
• and much, much more…

What Exactly Is a Plank?

No, planks aren’t some piece of lumber used in the construction of new homes and buildings (well, they might be). The planks we are referring to is a type of isometric workout that uses your body’s own weight to burn calories.

There are no weights, resistance bands, machines or anything else used to perform a plank. The only thing you need to perform them is your body and the mental drive. But don’t let this fool you into thinking it’s a sub-part workout.

Planks: The Basics

There are several different variations of the plank, but the easiest and arguably most effective method involves the modified push-up position. See below for a step-by-step walkthrough on how to perform a basic plank workout in this position:

1. Stretch your body out onto the floor — similar to a push-up position.
2. Adjust your body so your forearms are extended and resting on the ground.
3. Adjust your feet so your toes are pointing towards the ground.
4. Your body weight should now be supported by your toes and forearms.
5. Keep your body straight and hold this position for as long as possible.
6. When you’ve reached your physical limit, lower your body down to the floor, rest for a couple of minutes and repeat.

Plank Variations

Of course, there plenty of other ways to perform the plank as well. The traditional modified push-up plank — as mentioned above — focuses primarily on the core ab muscles. You can modify the workout to focus on your side muscles by performing side planks.

Side planks are pretty much the same, with the only difference being that you hold your body weight up using one forearm and one foot. Start by laying down sideways on the floor and place your forearm so it’s perpendicular with your body. Hold this position for as long as possible before releasing and lowering your body back down to the floor.