Someone who is looking to get in shape usually starts by looking at working out their midsection . Gaining a bunch of muscle does take work, but it is much easier than getting great looking abs. Getting great abs requires low body fat, which is done mostly by being disciplined in how many calories you are consuming throughout the week. You also need a good interval training cardio workout, and a good ab routine to reach your goal. In this post I want to focus on a plank workout that will almost ensure you will be able to see your abs if you get your body fat low enough (under 12% usually gets it done).
The biggest mistake I see in the gym
Crunching movements should be avoided since they promote bad technique . Almost every time I see someone in the gym doing their abs they do some type of crunch. Crunching type exercises put a lot of unnecessary stress on your lower back and they only contract the abs 1/3 of the time as compared to a plank hold. This pretty much means that planks are 3 times as effective as any type of crunch exercise. Crunches can also promote poor posture.
So what type of movements should I concentrate on?
When your ab workouts, you need to make sure you are doing isometric exercises . Isometric exercises are when you perform muscle-building exercises involving muscular contractions against resistance without movement. By doing these types of exercises you harden the abs and define them without adding any size.
Don’t use weight when performing ab exercises or your midsection will become big and bulky looking just like any other muscle that you build with weights.
Why I prefer planks over any other type of exercise
The plank truly does work your entire midsection . It works your upper abs, your lower abs, your obliques, and your lower back. They also promote good posture and help prevent back injuries. I also love the fact that they teach your abs to stay contracted in a regular standing or lying position (they make your abs look great in a neutral position).
My simple yet effective ab routine
1. 2 minute right side plank
2. 2 minute left side plank
3. 30 seconds rest
4. 2 minute regular plank
5. 60 seconds of rest
6. 2 minute exercise ball plank
Get this workout done in under 10 minutes then go out and enjoy life . As always on my site, I recommend working out efficiently so you can get in and get out without spending a lot of unnecessary time in the gym.
Start with one minute holds for each movement to begin and gradually work your way up to 2 minute holds. The longer you hold the movement the better defined your abs will become .
Perform this plank workout 2 or 3 times a week for a couple of months and your abs will look fantastic. Your whole core and midsection will feel stronger and tighter than ever before. This exercise can also by done as a home workout.