With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Experts once recommended a seemingly endless array of crunches to help sculpt six-pack abs. Today, we know that crunches and situps aren’t likely to get you the ab-fab results you really want, and planks reign supreme as the ultimate tummy toner. But what makes the ground-gazing move so effective at sculpting your abs? The secret is in the mechanics.
The plank is a static, isometric exercise that requires the abdominals to stop movement while also supporting the spine. It’s a far more functional exercise than crunches, plus planks are generally safer for the lower back. But most important, they work: A 2011 study in Medicine & Science in Sports & Exercise showed that elbow planks were more than twice as effective at core and spine activation than traditional crunches.
The challenge: How can you keep raising the stakes to get flat abs for good? “The plank is a good foundational movement, but you need to progress it if you want a reactive core that helps you move in ways that more closely relate to what happens in real life,” says Josh Henkin, C.S.C.S., creator of Ultimate Sandbag Training. For example, when you pick up your kids, your abs have to react to this unpredictable movement. To keep the demands on your core constantly changing, Henkin has two killer plank variations that will get you sexy abs fast.
Super Plank (Elbow to Full)
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