If you’re like most people, this is the time of year you’re trying to define your abs & lose your love handles. After all, we all want enviable abs for the summer. If this sounds like you, these 7 Plank exercises can help you achieve your goal.
Combine these 7 Plank exercises with High Intensity Interval Training (HIIT) and proper diet (see the articles below) for the perfect summer six pack!
Interval Training 101 – Lose Weight, Get Ripped, GET RESULTS!
How should I adjust my diet if I want to have six-pack abs?
1. Side Plank
- Begin in a standard plank position.
- Rotate to your right so that the left side of your body is pointing up and your right side is supporting your body weight.
- Hold for 30 seconds.
- Return to standard plank position.
- Rotate to your left so that the right side of your body is pointing up and your right side is supporting your body weight.
- Hold for 30 seconds.
- Return to a standard plank position.
2. Plank with alternating leg and arm raises
- Begin in a standard plank position
- Raise your right arm and left leg straight up and hold that position for 5 seconds.
- Return to a standard plank position.
- Raise your left arm and right leg straight up and hold that position for 5 seconds.
- Repeat each step for a total of one minute.
3. Plank with Alternating Knee
- Begin in a standard plank position.
- Raise your right knee towards your torso without allowing your leg to touch the ground and hold that position for 2 seconds.
- Bring leg back in and return to a standard plank position.
- Raise your left knee towards your torso without allowing your leg to touch the ground and hold that position for 2 seconds.
- Perform this exercise for one minute.
4. Side to Side Plank
- Begin in a standard plank position.
- Rotate into a left side plank and hold that position for one minute.
- Raise your right leg into the air at a 45 degree angle and hold it there for 5 seconds.
- Lower your right leg and then rotate back into standard plank position.
- Rotate into a right side plank.
- Raise your left leg into the air at a 45 degree angle and hold it there for 5 seconds.
- Lower your right leg and then rotate back into standard plank position.
- Perform this exercise for one minute.
5. Over and Under Side Plank
- Begin in a left side plank.
- Raise your right arm into the air and hold it there for 5 seconds.
- Reach your arm underneath the space between your body and the ground and bring it back up in one fluid motion.
- Repeat on your right side.
- Perform this exercise for one minute.
6. Bosu Ball Plank with Bubble Side Up
- Lift your body into plank position with your forearms placed on the Bosu ball.
- Hold that position for one minute.
7. Bosu Ball Plank with Flat Side Up
- Lift your body into plank position with your forearms placed on the Bosu ball.
- Hold that position for one minute.
Perform this workout consistently and you should start seeing more definition in your abs and the rest of your core! It’s a tough workout that will challenge your core muscles. But any goal worth achieving requires a challenge.