These creative core exercises will
help flatten your stomach and improve your posture
You’ve probably heard it before, but we’ll
say it again -the plank is one of the best abdominal exercises ever. It’ll help
flatten your abs, improve your posture and work your core, which helps
stabilize your body and prevent injury. It also works your arms, shoulders and
upper back. Keep challenging yourself and stay motivated with some of our
favorite variations. Enjoy
Stomach
If your stomach starts to give way, or you
feel pinching in your lower back, place your knees on the floor and reset your
body.
Gluts
Squeeze your gluts to tone them as you work
your abs and shoulders
Elbows
Make sure your elbows are under your shoulders
Shoulders
Pull your shoulder blades back and down,
while sticking your chest out and up.
Hips
Your body should be in a straight line from
head to heels. Keep an eye on your hips, knees, stomach and shoulders.
Keep It Simple
1.
Classic Plank
Don’t drop your hips, or you’ll put
extra pressure on your lower back and won’t get the full benefit of the move!
Time: 60
seconds
Benefits:
Helps build a strong core, while improving your posture and working your arms,
shoulders and back.
How to do it:
·
Starting at the top of a push-up position, bend
your elbows and lower yourself down until you can shift your weight from your
hands to your forearms -your body should form a straight line, as above.
·
Brace your abs (imagine someone’s about to punch
you in the stomach), squeeze your Glutes and hold.
2.
Spice It Up
Spider(Wo)Man Plank
Reps: 10 (5
each side)
Benefits:
Works your deep core muscles and obliques (at the sides of your waist to cinch
you in).
·
Start in the top of a press-up position with
your core braced and your body in a straight line from your head to your ankles
(a).
·
Lift your left foot off the floor and slowly
bring your knee in towards your left elbow, as close as you can (b).
·
Pause, then place your foot back on the floor
where it started.
·
Repeat with your right leg (c).
3.
Side Plank
Advanced Tip: Bring your bottom knee
into your chest to challenge your balance and abs even more.
Side
Plank
Time: 30
seconds each side
Benefits:
Challenges your core from a different angle while working your obliques and
shoulders.
·
Lie on your right side with your legs and feet
stacked.
·
Shift your weight onto your right forearm. Open
your chest and place your left hand on your hip (a).
·
Lift your right foot and place it on top of your
left leg, keeping your right elbow and shoulder in a straight line (b).
·
With each breath, contract your abs a little bit
harder
4.
Up, Down Plank
Reps: 10
each arm
Benefits:
Tests your co-ordination and core stability as you work extra hard to keep your
body in a straight line during the move.
·
Start in a press-up position with your arms and
legs straight and your hands under your shoulders (a).
(a)
·
Draw your navel toward your spine to engage your
core and avoid straining your lower back. Keeping your torso parallel to the
floor, lower your right forearm to the mat (b), then the left (c), so you’re in
an elbow plank.
·
Next, step your right hand back onto the mat
(d), then the left, pushing yourself back up to start position (e).
·
Try to avoid swaying your torso from side to
side throughout this move.
Try
to avoid swaying your torso from side to side throughout this move.
Stretch It Out!
AB Stretch
Hold for 20 seconds.
Benefits:
Relieves tension in your abs to help avoid aches the next day.
AB
Stretch
·
Lie on your stomach, hands on the floor at
shoulder level.
·
Straighten your arms, lifting your upper body
off the floor, but keeping your hips firmly
·
on the ground.
