Over the years, fitness experts have dismissed the sit-up/crunch as unhelpful for your spinal well-being as it may lead to disc herniation with the repeated compression and misalignment.
So, how do you whip up six-pack-abs or tone your abdominal area without doing a single crunch?
Answer: the plank. And no, it's not just one type of exercise. There's a host of variations to the planks that target multiple muscle groups in one go, thus allowing you to achieve your fitness goal faster and safer.
First, you'll have to get the basic plank down properly in order to do its variations satisfactorily. To do it properly, you should make sure that when you put your hands or forearms on the ground, your elbows should be aligned with your shoulders and wrists. Your toes are touching the ground and your torso is forming a strong line from the back to the front.
Your derriere must not be sinking and it must also not rise too much. To maintain this position, engage your core by sucking in your abs a bit and making it hard on purpose.
Running Man Plank
This is the basic plank, with the main difference being that you bring a knee towards your hip so it forms a 90% angle with your leg. Then, you bring it back to its original position and do the same thing with the other leg. You'll need to do this step quickly so it would appear you're running while doing the plank.
Uneven Plank
"Assume a standard 4-point plank position, with forearms on the floor," instructed Athletic Performance Training Center. "Lift one forearm off the floor and hold it in the bottom position of a pushup. This activates the triceps and requires core strength and stability."
"Hold for 30-60 seconds, then repeat on your other side by switching arm positions," it concluded.
Bird Dog Plank
From the basic plank position, lift your right leg straight up from the floor. If you're still stable after this, try lifting your left arm out front and straight. You'll feel yourself struggling to counteract the wobbly sensation, and, at the same time, making your core work double time. Hold the pose for 10 counts, then do the same for the other side.
Plank Jack
"Begin in a standard plank with your legs together," The Telegraph said. "Jump your legs out to the side as if you were attempting a horizontal star jump, then jump back into the start position."
Side Plank
"Side planks are similar to the front planks, but instead, simply support yourself on one arm, so that your bellybutton is turned to the side," Quick and Dirty Tips advised.
Dolphin Plank
From the basic plank, shift your position so your hips are up so your body forms an upside-down V position. In yoga-speak, you'll look like you're doing the downward dog, albeit on your elbows.
Knee to Elbow Plank
"Start in a traditional plank position and draw your right knee in towards the inside of your left elbow," instructed The Telegraph. "Then do the same on the opposite side. All the time, be sure not to drop your right shoulder and hip."
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