{"id":25615,"date":"2021-08-05T18:41:11","date_gmt":"2021-08-05T18:41:11","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25615"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"planks-for-abs","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/","title":{"rendered":"Planks For Abs: Exercises That Will Set Your Core On Fire"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#A_Workout_For_A_Perfect_Six-Pack\" >A Workout For A Perfect Six-Pack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Anatomy_Of_Your_Abdominal_Muscles\" >Anatomy Of Your Abdominal Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Benefits_Of_Planks_For_Abs\" >Benefits Of Planks For Abs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Best_Planks_For_Abs\" >Best Planks For Abs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Modified_Plank\" >Modified Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#High_Plank\" >High Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Forearm_Plank\" >Forearm Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Side_Plank\" >Side Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Plank_Up-Downs\" >Plank Up-Downs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Walking_Plank\" >Walking Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Reverse_Plank\" >Reverse Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Plank_With_Shoulder_Taps\" >Plank With Shoulder Taps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#How_Many_Planks_A_Day_For_Abs\" >How Many Planks A Day For Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Workout_For_A_Perfect_Six-Pack\"><\/span><b>A Workout For A Perfect Six-Pack<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Millions of people dream of washboard <\/span><a href=\"https:\/\/betterme.world\/articles\/how-often-should-i-workout-abs\/\"><span style=\"font-weight: 400;\">abs<\/span><\/a><span style=\"font-weight: 400;\">. You can carve out a perfect six-pack with the help of a healthy diet and a well-planned workout. There are lots of<\/span><a href=\"https:\/\/betterme.world\/articles\/28-days-abs-challenge\/\"> <span style=\"font-weight: 400;\">core exercises<\/span><\/a><span style=\"font-weight: 400;\"> that you can perform regularly to reach your body goals. One of the best ab exercises of all time is the plank. In this article, you will find different planks for abs, from a basic forearm and high plank to a more dynamic walking plank. Buckle up, and let\u2019s get down to planks!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Abs\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Anatomy_Of_Your_Abdominal_Muscles\"><\/span><b>Anatomy Of Your Abdominal Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First things first, to better understand why the<\/span> <span style=\"font-weight: 400;\">plank<\/span><span style=\"font-weight: 400;\"> is so effective at working your abs and core in general, let\u2019s take a closer look at the anatomy of your abdomen. There are two main muscle groups in your anterolateral abdominal wall: flat muscles (located laterally on either side of your abdomen) and vertical muscles (two vertical muscles near the midline of the body). <\/span><span style=\"font-weight: 400;\">The \u201csix-pack muscle\u201d, which you want to develop is the rectus abdominis. Its function is to assist the flat muscles in compressing the abdominal viscera. The Rectus abdominis also stabilizes the pelvis during walking and depresses the ribs (<\/span><a href=\"https:\/\/teachmeanatomy.info\/abdomen\/muscles\/abdominal-wall\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Besides the rectus abdominis, your anterolateral abdominal wall includes external and internal obliques, which should also be targeted during your workout if you want to reach your goal. Especially effective at working your obliques are<\/span><a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\"> <span style=\"font-weight: 400;\">side planks<\/span><\/a><span style=\"font-weight: 400;\"> for abs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Planks_For_Abs\"><\/span><b>Benefits Of Planks For Abs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing planks for abs is a must if you want to either sculpt a six-pack or reach an overall fit look. But what are planks for abs? A plank is a calisthenics exercise, meaning that it doesn\u2019t require any additional equipment since it uses your body weight as resistance. A basic plank is a static exercise; however, some variations of the plank are dynamic. Although the plank is often used as an ab exercise, it also works your back muscles, quads, obliques, pecs, rhomboids (<\/span><a href=\"https:\/\/exrx.net\/WeightExercises\/RectusAbdominis\/BWFrontPlank\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), and some variations involve even your glutes and arms (<\/span><a href=\"https:\/\/exrx.net\/WeightExercises\/Obliques\/BWSidePlank\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This makes for one of the benefits of this exercise \u2013 it is a full-body workout. Besides that, the plank has a lot of<\/span><a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\"> <span style=\"font-weight: 400;\">other benefits<\/span><\/a><span style=\"font-weight: 400;\">, including the following:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Abs\"><img decoding=\"async\" class=\"aligncenter wp-image-33405 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886-1024x576.png\" alt=\"planks for abs\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Effective body strengthening. <\/b><span style=\"font-weight: 400;\">Even a fitness newbie knows that the plank is one of the best core exercises.<\/span> <span style=\"font-weight: 400;\">It works your core muscles, toning them up and strengthening your whole body.<\/span><\/li>\n<li><b>Posture improvement <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325365\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Since this exercise strengthens your spine, rhomboids, and your abdominal muscles, your posture naturally improves.<\/span><\/li>\n<li><b>Reduction of back pain. <\/b><span style=\"font-weight: 400;\">Improved posture and overall stronger core boost your spine health, fight and<\/span><a href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\"> <span style=\"font-weight: 400;\">prevent back pain<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/how-to-strengthen-your-core\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b>Better coordination and stability. <\/b><span style=\"font-weight: 400;\">Stronger core = better coordination and balance (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). And planks are known for their effectiveness at boosting your core strength. Some plank variations are especially challenging in terms of balance, so by performing them you are sure to improve your stability.<\/span><\/li>\n<li><b>Mood improvement. <\/b><span style=\"font-weight: 400;\">Physical activity has proven to have a positive effect on your mental health and state of mind. Like any other exercise, planks can improve your mood and help you fight stress.<\/span><\/li>\n<li><b>Metabolism boost. <\/b><span style=\"font-weight: 400;\">Planks not only<\/span><a href=\"https:\/\/betterme.world\/articles\/plank-calories-burned\/\"> <span style=\"font-weight: 400;\">burn calories while you perform<\/span><\/a><span style=\"font-weight: 400;\"> them but also add to your muscle mass, thus boosting your metabolism and making you burn more calories even when you are resting.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">Are Planks Good For Abs? The Truth About This Popular Workout<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Planks_For_Abs\"><\/span><b>Best Planks For Abs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we have answered such questions as: \u201cWhat are planks for abs?\u201d, \u201cHow good are planks for abs?\u201d, and \u201cWhat are the plank benefits?\u201d, it is time for you to learn how to do planks for abs. So, without further ado, here are the best planks for flat abs:<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Modified_Plank\"><\/span><b>Modified Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This plank can be performed by literally anyone. It is a simplified version of a regular plank, so if it is too difficult for you, then this knee plank is what you need. To perform a modified plank, lie face down on the mat and lift your upper body off the ground with the help of your arms while keeping your knees on the floor. Keep your back straight and core engaged. Hold for the required amount of time. Practice this type of plank until you begin to feel that it is easy for you, then progress to a high plank (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/core-strength\/sls-20076575?s=10\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"High_Plank\"><\/span><b>High Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This variation of a plank is a bit more challenging than a modified one but still belongs to the<\/span><a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\"> <span style=\"font-weight: 400;\">beginner-level exercises<\/span><\/a><span style=\"font-weight: 400;\">. Make sure that you perform it correctly, to ensure the best effect. To perform a high plank life face down on the floor and lift your body off the floor, so that you hold your weight on your forefeet and straight arms. Keep your back straight and make sure that your body creates a straight line from your head to heels. Engage your core and avoid letting your stomach sag or arching your back (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-core-exercises\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Forearm_Plank\"><\/span><b>Forearm Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even more challenging than the high plank, a forearm plank, will set on fire not only your core but also your arms and pecks. To perform this exercise, lie face down on the floor and lift your body off the mat, using your elbows and forefeet as pillars. Maintain a straight line from your head to heels and avoid arching your back or bending your knees (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/32\/front-plank\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Hold for as long as possible.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Side_Plank\"><\/span><b>Side Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Side plank is one of the best exercises for your obliques. Like a regular plank, it strengthens your whole body, improving your posture, stability, mood, and metabolism. Here is how to perform a side plank: lie on your right side and place your right elbow under your right shoulder. Lift your body, holding it on your right foot and arm. Your body should create a straight line. Make sure to engage your core and avoid sagging your hips (<\/span><a href=\"https:\/\/exrx.net\/WeightExercises\/Obliques\/BWSidePlank\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). You can make this exercise even more challenging by lifting your left arm or\/and leg.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Plank_Up-Downs\"><\/span><b>Plank Up-Downs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Plank up-downs are a dynamic variation of a plank exercise. It involves a transition between a forearm plank and a high plank, making it more challenging in terms of balance and strength. To perform a plank up-downs, get in a forearm plank, with your elbows and forefeet on the floor, holding your body above the ground. Now strengthen your right arm and place your right hand on the floor underneath your right shoulder. Repeat the same movement with your left arm, so that you reach a high plank. Bend your right arm and place your right elbow on the floor. Repeat with your left arm, returning into a forearm plank. Repeat the required number of times. Try to sway as little as possible and keep your back straight <\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6327\/plank-variations-5-plank-variations-to-strengthen-your-core\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Abs\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Walking_Plank\"><\/span><b>Walking Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another dynamic variation of a plank, walking plank, is a great workout for your whole body. You can perform a high walking plank, as well as a forearm walking plank. For a first variant start in a full plank, with your body above the ground, and your forefeet and straight arms as pillars. Simultaneously move your right hand and your right foot to your right. Follow up with your left hand and foot. Pause and move to your left in the same manner or make a couple of steps to your right and then the same number of steps in the opposite direction. To perform a forearm walking plank, start with your elbows on the mat, and repeat the above-described movements.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Plank\"><\/span><b>Reverse Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The reverse plank can really spice up your workout routine. It involves your lateral and posterior deltoids, obliques, abs, glutes, and quads. You can use weights for this one in the form of a weighted belt or a vest, or by placing a dumbbell on your hips. However, be careful as additional weight increases a chance of an injury. To perform a reverse plank, lie back down on the floor. Place your hands under your shoulders and lift your body off the ground. Now you hold your weight on your feels and arms behind you. Maintain a straight line from your head to your feet. Hold the position for the required amount of time. Maintain a rhythmic breath and avoid arching your back, lowering your hips, or bending your knees.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Plank_With_Shoulder_Taps\"><\/span><b>Plank With Shoulder Taps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another dynamic plank, plank with shoulder taps is a real stability challenge. It can be performed in both regular high plank and reverse plank. The latter is more difficult in terms of strength and balance. To perform a regular plank with shoulder taps, get in a high plank position: lie face down on the mat and lift your body off the floor using your straight arms. Now, while balancing on your left arm, lift your right hand off the floor and tap your left shoulder. Return your hand back down and tap your right shoulder with your left hand this time. Repeat the required number of times, switching hands each time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a reverse plank with shoulder taps, start in a reverse plank position, and perform the movements described in a previous paragraph. Be careful to avoid any injuries. Don\u2019t rush and avoid swinging. Keep your body in a straight line, without lowering your hips or arching your back.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/30-day-full-body-challenge\/\">30-Day Full Body Challenge For The Ultimate Physique Transformation<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Planks_A_Day_For_Abs\"><\/span><b>How Many Planks A Day For Abs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you may know, when it comes to exercising, to reach a successful result whether it is<\/span><a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\"> <span style=\"font-weight: 400;\">weight loss<\/span><\/a><span style=\"font-weight: 400;\"> or muscle growth, you need to challenge your body. You can\u2019t stick to the same routine for years and expect any changes. And the same goes for planks. There is no set time or number of repetitions of a plank which<\/span><a href=\"https:\/\/betterme.world\/articles\/doing-planks-everyday\/\"> <span style=\"font-weight: 400;\">you should do a day<\/span><\/a><span style=\"font-weight: 400;\"> to reach a six-pack. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, everybody is different and progresses at its own pace. And while some feel like holding a minute of a forearm plank is too easy, others may find the high plank too challenging and stick to a modified plank. So, to carve the body of your dreams you need to listen to your body. Try this or that variation of this exercise to find the one that would be challenging but not too difficult for you. Hold it for as long as you can and try to slightly increase the duration or intensity with each workout.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have always dreamt of rocking those perfect washboard abs, then it is time to stop dreaming and start working! Stick to a healthy diet and properly plan your workout to reach the best results. One of the must-do exercises for abs is a plank. They can do miracles for your core, strengthen your whole body, improve your posture, help fight back pain, and boost your metabolism and mood. There are numerous variations of this exercise, so you are sure to find the one that would work perfectly for your fitness level. You can combine different planks in one workout to spice up your training routine and make it a bit more fun while keeping it as efficient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Abs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/exercise-library\/32\/front-plank\/\"><span style=\"font-weight: 400;\">5 Plank Variations That Will Challenge Your<\/span><\/a><span style=\"font-weight: 400;\"> Core<\/span><span style=\"font-weight: 400;\"> (2015, acefitness.org)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751\">Core exercises: Why you should strengthen your core muscles<\/a> (<\/span><span style=\"font-weight: 400;\">2020, mayoclinic.org)<\/span><\/li>\n<li><a href=\"https:\/\/exrx.net\/WeightExercises\/RectusAbdominis\/BWFrontPlank\"><span style=\"font-weight: 400;\">Front Plank<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., exrx.net)<\/span><\/li>\n<li><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/how-to-strengthen-your-core\"><span style=\"font-weight: 400;\">How to strengthen your core<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinichealthsystem.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6327\/plank-variations-5-plank-variations-to-strengthen-your-core\/\"><span style=\"font-weight: 400;\">Plank Variations | 5 Plank Variations to Strengthen Your Core<\/span><\/a><span style=\"font-weight: 400;\"> (2017, acefitness.org)<\/span><\/li>\n<li><a href=\"https:\/\/exrx.net\/WeightExercises\/Obliques\/BWSidePlank\"><span style=\"font-weight: 400;\">Side Plank<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., exrx.net)<\/span><\/li>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/core-strength\/sls-20076575?s=10\"><span style=\"font-weight: 400;\">Slide show: Exercises to improve your core strength<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-core-exercises\"><span style=\"font-weight: 400;\">The 8 best core exercises for gym and home training, from beginner to advanced<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicalnewstoday.com)<\/span><\/li>\n<li><a href=\"https:\/\/teachmeanatomy.info\/abdomen\/muscles\/abdominal-wall\/\"><span style=\"font-weight: 400;\">The Anterolateral Abdominal Wall<\/span><\/a><span style=\"font-weight: 400;\"> (2020, teachmeanatomy.info)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325365\">Tips to improve posture<\/a> (2019, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>A Workout For A Perfect Six-Pack Millions of people dream of washboard abs. You can carve out a perfect six-pack with the help of a healthy diet and a well-planned workout. There are lots of core exercises that you can perform regularly to reach your body goals. One of the best ab exercises of all [&hellip;]<\/p>\n","protected":false},"author":25,"featured_media":25617,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[58,144],"tags":[],"coauthors":[102],"class_list":["post-25615","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-abs-workouts","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Planks For Abs: Exercises That Will Set Your Core On Fire - BetterMe<\/title>\n<meta name=\"description\" content=\"Read the article to find the best planks for abs! Beginner or a pro, we have a plank that will challenge your body and help you get that desirable six-pack!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Planks For Abs: Exercises That Will Set Your Core On Fire\" \/>\n<meta property=\"og:description\" content=\"Read the article to find the best planks for abs! Beginner or a pro, we have a plank that will challenge your body and help you get that desirable six-pack!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/veronika.odd\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_477706669.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"N. Midland\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"N. Midland\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/\"},\"author\":{\"name\":\"N. Midland\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/08c34a4aaf424ee0b771af736edf053b\"},\"headline\":\"Planks For Abs: Exercises That Will Set Your Core On Fire\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/\"},\"wordCount\":2071,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_477706669.jpg\",\"articleSection\":[\"Abs Workouts\",\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>A Workout For A Perfect Six-Pack<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Millions of people dream of washboard <\/span><a href=\\\"https:\/\/betterme.world\/articles\/how-often-should-i-workout-abs\/\\\"><span style=\\\"font-weight: 400;\\\">abs<\/span><\/a><span style=\\\"font-weight: 400;\\\">. You can carve out a perfect six-pack with the help of a healthy diet and a well-planned workout. There are lots of<\/span><a href=\\\"https:\/\/betterme.world\/articles\/28-days-abs-challenge\/\\\"> <span style=\\\"font-weight: 400;\\\">core exercises<\/span><\/a><span style=\\\"font-weight: 400;\\\"> that you can perform regularly to reach your body goals. One of the best ab exercises of all time is the plank. In this article, you will find different planks for abs, from a basic forearm and high plank to a more dynamic walking plank. Buckle up, and let\u2019s get down to planks!<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Abs\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Anatomy Of Your Abdominal Muscles<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">First things first, to better understand why the<\/span> <span style=\\\"font-weight: 400;\\\">plank<\/span><span style=\\\"font-weight: 400;\\\"> is so effective at working your abs and core in general, let\u2019s take a closer look at the anatomy of your abdomen. There are two main muscle groups in your anterolateral abdominal wall: flat muscles (located laterally on either side of your abdomen) and vertical muscles (two vertical muscles near the midline of the body). <\/span><span style=\\\"font-weight: 400;\\\">The \u201csix-pack muscle\u201d, which you want to develop is the rectus abdominis. Its function is to assist the flat muscles in compressing the abdominal viscera. 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Midland","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/08c34a4aaf424ee0b771af736edf053b"},"headline":"Planks For Abs: Exercises That Will Set Your Core On Fire","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/"},"wordCount":2071,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/planks-for-abs\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_477706669.jpg","articleSection":["Abs Workouts","Core Workouts"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>A Workout For A Perfect Six-Pack<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Millions of people dream of washboard <\/span><a href=\"https:\/\/betterme.world\/articles\/how-often-should-i-workout-abs\/\"><span style=\"font-weight: 400;\">abs<\/span><\/a><span style=\"font-weight: 400;\">. You can carve out a perfect six-pack with the help of a healthy diet and a well-planned workout. There are lots of<\/span><a href=\"https:\/\/betterme.world\/articles\/28-days-abs-challenge\/\"> <span style=\"font-weight: 400;\">core exercises<\/span><\/a><span style=\"font-weight: 400;\"> that you can perform regularly to reach your body goals. One of the best ab exercises of all time is the plank. In this article, you will find different planks for abs, from a basic forearm and high plank to a more dynamic walking plank. Buckle up, and let\u2019s get down to planks!<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planks_For_Abs\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span>\r\n<h2 style=\"text-align: center;\"><b>Anatomy Of Your Abdominal Muscles<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">First things first, to better understand why the<\/span> <span style=\"font-weight: 400;\">plank<\/span><span style=\"font-weight: 400;\"> is so effective at working your abs and core in general, let\u2019s take a closer look at the anatomy of your abdomen. There are two main muscle groups in your anterolateral abdominal wall: flat muscles (located laterally on either side of your abdomen) and vertical muscles (two vertical muscles near the midline of the body). <\/span><span style=\"font-weight: 400;\">The \u201csix-pack muscle\u201d, which you want to develop is the rectus abdominis. Its function is to assist the flat muscles in compressing the abdominal viscera. 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