Finally! The
six-pack you’ve always dreamed of is only a plank (or two!) away. You’ve even
mastered the plank upgrades that can reshape your body. But there’s just one
catch: While the act of planking is pretty straightforward, how long you should
actually hold one is probably a bit less clear.
To reap the most
rewards, performing three sets of planks for up to 60 seconds each is ideal.
But if you’re new to planking, don’t risk injuring
yourself in the name of a slimmer waistline. 'It’s OK to start with shorter
sets and work up to 60 seconds. 'Forcing yourself to hold a plank for an
excessive amount of time can put a lot of strain on your lower back. As fatigue
sets in, the lower back may start to arch. This is where you put yourself at
risk for injury.'
If one minute is
too challenging, try holding a plank for 10 seconds, relaxing for five to 10
seconds, then re-engaging for 10 seconds. Repeat for three to six sets.
And don’t worry
about losing out on any gains in the meantime; planking for shorter periods of
time can still amount to a solid workout. 'You receive very similar
strengthening benefits because you are engaging your muscles for the same
amount of total time as if you just held the plank for 30 to 60 seconds without
stopping.
On the flip side,
holding a plank for one minute might be a breeze for you. If that’s the case,
increasing the difficulty by contracting your abs, as well as squeezing your
glutes and quads.
Form should always come before figure, of course.
Although planking can strengthen your entire body, you should only do it for as
long as you can hold the correct position. Keeping perfect form is goal—only do
it as long as you can keep this.
Tired of the same
old plank position? Mix up your workout routine with other exercises that
flatten your belly—without a single crunch. Or skip the gym completely with a
few flat-belly tricks that don’t require a lick of exercise. You’ll be on your
way to amazing abs in no time!
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