Losing Belly Fat – Planks

It is really a struggle when you are trying to lose the soft tissues around your stomach. No matter how much exercise you do or how much you starve yourself, it doesn’t budge. A lot of overweight persons are caught up in this vicious struggle of losing belly fat and don’t know what to do. Whether you are one of those mothers who want to lose that extra abdominal fat or you are one of those who have a natural budging stomach it is important you read this.

Abdominal fat like you have heard before is the most stubborn fat in the body. It remains even when you successfully loose most of your general body fat. This is because the skin on the abdomen has a natural way of storing fat and loosing this stubborn fat with a combination of good diet, belly toning and  cardio exercises will bring out the really attractive four large muscles just lying beneath your skin popularly known as the ’6 pacs’. Before you go all fixated on ab workouts, take note of this. You have to lose weight first!If not, you will be giving yourself a really tough time.

Plank! What is it?

Planking involves placing your hands and toes on an extended
position, like that similar to a push up. But in planking, you are stationary, and your elbows are touching the floor while you are suspended like an actual plank. To get results, you should hold that position for 2mins with 30 – 60 minutes break in between. 

Usefulness of Planking

Who could imagine that one day, an exercise will be named after a piece of wood? Funny, I first heard this term on a fitness and well-being program on radio and it involves holding up your body on your elbows as straight as a plank of wood. According to experts, it helps to tighten and strengthen your transverse abdominis (TA for short) order wise known as ‘Inner abs’ and helps to get rid of love handles. For fitness junkies, it is one of the best forms of ab exercise because it doesn’t just give help tone your abs but it gives it this really sexy flat look coupled with helping you to develop a well-placed posture. Though doing it in alone and in the traditional way will not have much effect on the fatty tissue of the stomach, when coupled with other types of planks and some tummy exercises, you begin to see results within the first few weeks. What to know, planks works on about 20 muscles in your abdominal region! You should ensure you do it well though. When properly done, you tremble after 25 – 40 seconds into the exercise.

7 Different Ways to Plank

There are many ways to plank and more are being invented every day. Below are the 7 basic planks for beginners. I also included a way to step up the difficulty level on each plank session as you grow into it.

1. The Traditional Plank
   

This one is pretty easy. From The picture is self-explanatory. Hold for 30 seconds or less as much as you can. Make sure you do it right, if not you would be doing nothing at all. Do 3 reps in-between 10 seconds rest. If you are a beginner, it might be very difficult and you might find yourself already sweating and shaking just into the first 10 seconds. But don’t give up. Keep trying. In time you will be able increase the time.
 

To step on difficulty, you can push forward as far as you can go till the tip of your toes lies flat on the floor. Push back to your feet. Back and forth for as long as you can endure. 

    2. One Arm out Plank  

     Position yourself in the traditional plank then stretch out an arm in front of your body. Reach out as far as you can and hold for 20 seconds. Repeat with the other arm. Hold for another 20 seconds. Relax for 10 seconds in-between 3reps.

As you get used to it, increase the difficulty and length of time. Try lifting an opposite leg up slightly as you stretch out your arm. 

     3. The Push-Up Plank

      Place your body in the push up position and hold for 60 seconds.You can repeat as many times as you can. 

      Step it up. Do the JumpingJack Plank. This involves remaining in the push-up position, then lifting to open your legs like you do when you are standing at ease. Then back together again. Do it fast. Open, close, open, close for as long as you can. 

           

          4. Knee to Elbow Planks

Position yourself in the traditional plank position. Bring your knee inwards to touch your elbow. Hold for 60 seconds or more. Do so for the other side too.

Increase difficulty by switching between the left and right without breaking or you can raise your hand right arm out as you draw your right knee to in. same for the left side.   

     5. Side Planks

     Place yourself on your side straight out like in the picture above. Make sure that both feet are clamped  together on top each other. Tighten your entire ab muscle and hold for 60 seconds. Switch to the other side and hold for another 60 seconds. Do 3 reps or less depending on your strength.

Increase difficulty by doing the Rolling Plank. This involves rolling to the right side plank position, holding for 3 seconds and then too the other side, 3 seconds. Switch continuously for 60 seconds. Make sure you are well balanced. Try not to fall. Or you can increase difficulty by staying in the side plank position while extending the free arm far under you ab section. Hold for 30 seconds. Switch to the other side and do same. 

        6. Dolphin Plank

Resume the traditional plank position like in picture A. Raise your bottom up while your arms are lying straight with your elbow and the top of your feet supporting your weight.  Do this for 60 seconds. It works your back, abs and shoulders.

For difficulty, try lifting up a leg for as long as you can. Then the other. 

     7. Foot to hand Plank
Position yourself like in the picture above. Let your knees be as close to your shoulder as possible. Stay for 30 seconds and switch.

Increase difficulty by doing it alternatively without holding. Do this as long as you can endure.  

There  are a thousand and one ways to tighten up those cores. So get planking!