5 Plank Exercises for Sculpting Your Six-Pack

Plank exercises are a great way to strengthen and tone your abdominal muscles, and can help to give you that sought-after six-pack. In this blog, we'll talk about five plank exercises that you can add to your workout routine to help tone and shape your abs.

1. Standard Plank

The standard plank is the most basic plank exercise, and is a great starting point for beginners. To perform a standard plank:

• Start in a plank position with your hands placed shoulder-width apart on the ground. Your arms should be straight, and your feet should be hip-width apart.

• Engage your core muscles by pulling your belly button in towards your spine.

• Hold this position for 30 seconds, focusing on maintaining a straight line from your head to your heels.

• If 30 seconds is too challenging, start with shorter intervals and gradually increase your hold time as you build up your strength.

2. Side Plank

The side plank targets the obliques, the muscles on the sides of your abdomen. To perform a side plank:

• Start in a plank position with your left hand on the ground and your right hand on your hip.

• Stack your feet on top of each other, and lift your hips off the ground so that your body is in a straight line.

• Hold this position for 30 seconds, and then switch sides and repeat the exercise with your right hand on the ground and your left hand on your hip.

3. Plank with Leg Lift

This variation of the standard plank works the muscles in your abs and lower back, as well as your glutes and thighs. To perform a plank with leg lift:

• Start in a plank position with your hands placed shoulder-width apart on the ground.

• Lift your right leg off the ground and hold it in the air for a few seconds.

• Lower your right leg back down to the ground and repeat the exercise with your left leg.

• Continue alternating legs for a set of 10-15 repetitions.

4. Plank with Arm Lift

This variation of the standard plank works your shoulders, triceps, and upper back, as well as your abs. To perform a plank with arm lift:

• Start in a plank position with your hands placed shoulder-width apart on the ground.

• Lift your right arm off the ground and hold it in the air for a few seconds.

• Lower your right arm back down to the ground and repeat the exercise with your left arm.

• Continue alternating arms for a set of 10-15 repetitions.

5. Plank Jacks

Plank jacks are a cardio variation of the standard plank that will get your heart rate up while still working your abs. To perform plank jacks:

• Start in a plank position with your hands placed shoulder-width apart on the ground.

• Jump your feet out to the sides, and then back in to the starting position.

• Continue jumping your feet out to the sides for a set of 10-15 repetitions.

By adding these five plank exercises to your workout routine, you can help strengthen and tone your abdominal muscles and get a defined six-pack. Remember to always focus on proper form and technique, and to listen to your body and take breaks as needed. Before starting any exercise program, it's important to talk to a doctor or nurse, especially if you already have an injury or health problem.