Walk into any gym and you will see people doing abdominal crunches. People do this thinking crunches will burn fat from their mid-sections. Truth is, they couldn’t be more wrong.
According to Men’s Health it takes almost 22,000 basic abdominal crunches to burn a pound of fat from your mid-section. Who has time for that? Nobody.
All those contraptions you’ve seen on late night TV, put them out of your mind now. Almost all of those machines are worthless. While you might feel the burn, there are more effective ways to train the core.
To work your core without the aid of silly machines or the monotony of 22,000 crunches, enter the front plank.
Follow the instructions below to perform a front plank with perfect form.
A. To get into the plank position, lie on your stomach, legs extended behind you. Prop your elbows directly underneath your shoulders with your forearms and the palms of your hands flat on the ground.
B. Tuck your toes in so they are pressing into floor. Push through your elbows to lift your torso off the floor. Your weight should be on your elbows, forearms and toes. Squeeze your glutes to flatten your low back.
C. Your body should form a straight line head to heel. Hold for 30 seconds.
D. If you feel any back pain, excessively arch your low back or you have trouble holding the plank as described above for 30 seconds, do the exercise below instead.
- Torso elevated front plank
A. Rest your forearms on a padded bench, step, chair or couch. Any incline surface will do has long has its stable.
B. Follow the rest of the steps above.
C. Elevating your torso makes the exercise easier which will allow you to build core strength and endurance safely. When you can hold this 45- 60 seconds perfectly without undue discomfort, you’re ready for the front plank.
Save your time, money and heartache from lack of results and try the front plank today. Your body will thank you