There are 8 plank exercises that focus on the abs to quickly achieve a slim and balanced waist. If you want to show off your slim waist in beautiful dresses before Tet, then start exercising now.
Basic plank exercise: 45 seconds
Keep your forearms perpendicular, lift your body straight and maintain the position. Tighten your abs to engage the ab muscles more deeply and burn excess fat.
Mountain climber plank exercise: 45 seconds
Instead of holding a regular plank, keep your shoulders and arms stationary and alternately bring your legs up to touch your elbows. Pay attention to engage your abs to work deeper on your ab muscles.
Dolphin plank exercise: 45 seconds
In addition to engaging the abs, the dolphin plank exercise also helps tighten the arms and shoulders, making the upper body more slim and balanced. Pay attention to lower your center of gravity by only lowering your body, not your hips, and keeping your back straight.
One-legged plank exercise: 45 seconds
Hold the position for 45 seconds while raising one leg, then switch to the other leg. The lower ab muscles are tightened when performing this exercise. This exercise burns fat effectively even in a static position, and you can reduce belly fat without having to move.
Twisting plank exercise: 45 seconds
It may seem simple, but to perform this exercise, you need to engage your abs and arms quite a bit. You need to keep your back straight while twisting your waist. By diligently performing this exercise every day, you can improve your straight posture and create more curves.
Side plank exercise: 45 seconds
Perform the exercise on each side for 45 seconds. Maintaining a balanced position for 45 seconds requires quite a bit of energy, which helps with fat burn and quick waist tightening.
Spiderman plank exercise: 45 seconds
Similar to the mountain climber plank exercise, but the “spiderman” position requires you to have your legs perpendicular to the sides to work on the waist and back muscles. This exercise also supports lifting the buttocks.
Single-arm plank exercise: 45 seconds
This exercise helps burn fat for the arms and shoulders, giving you slim and soft hands and shoulders. This exercise also helps you develop balance and concentration when using your hands to support your body, so in addition to the abs, you can also tighten the fat all over your body in this position.
Thanks to its nature, if you regularly practice planks, you will see results in improving your body shape and waistline. Plank is the ideal exercise for the abs, so don’t miss out.
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1. High Plank: A traditional plank where you balance on your hands and toes, engaging your entire body.
2. Forearm Plank: Similar to the high plank, but you rest on your forearms instead, focusing more intensely on your core.
3. Side Plank: This targets your obliques and helps sculpt your waist. You can modify it by bending your bottom knee for support.
4. Reverse Plank: Working your back, shoulders, and glutes, this plank has you facing the ceiling with your hands by your sides, lifting your body.
5. Plank Jacks: A dynamic move adding a jumping jack motion to a high plank, challenging your cardio and endurance.
6. Plank With Leg Lift: Starting in a high plank, you alternately lift each leg, working your lower abs and improving stability.
7. Plank Pike: This plank challenges your upper body and abs as you move your body into a downward-facing dog position, then back to a high plank.
8. Mountain Climber: A dynamic exercise that simulates climbing, working your core, cardio, and leg muscles.
