Love handles are far from lovely, right? They stop us from wearing fitted dresses, skinny jeans and those sexy pencil skirts. If this has been your worry all along, it’s about time you stopped complaining and actually embraced a workout that will banish the muffin top you always loathed. One of the most effective workouts for love handles is the plank workout as they will tone up your muscles under those ugly love handles and also strengthen your core. Oh, and did we mention how it’s also going to give you that sculpted tush, ladies! So get on the floor and get that body moving with these six effective plank workouts.
- 1. Standard plank
- 2. London Bridge plank
- 3. Leg raise plank
- 4. Side plank
- 5. Side plank dips
- 6. Plank up and down
- Benefits of plank exercises
- Safety precautions and tips
- FAQs about plank exercise
1. Standard plank
Not to frighten you but if your body has been stiff for a while, a plank can seem like a daunting task. But if you want those sexy abs, this is the best way to do it. For any plank workout remember that your body you must keep your body in a straight line at all times and your abs tight so you can align your spine straight.
Start with the standard plank—place the forearms on the floor with the elbows aligned below the shoulders. Your arms should be parallel to the body with shoulder-width distance. Hold the position for about two minutes or you can even try push ups but make sure the position of your hands does not change.
2. London Bridge plank
Planks not only give you that perfect waistline but also work your hamstrings, glutes, shoulders, back and inner thighs. Once you’ve mastered the standard plank, you have the stamina and focus to do the London Bridge plank.
For this, twist your body from one side to the other but make the movements slow because you don’t want to end up hurting yourself. Repeat 15 times and do three sets for the perfect workout session.
3. Leg raise plank
Want something more rigorous? Leg raise planks are perfect for you! These will work your legs and waist. To do this, brace your core, fold your knees and lift one foot off the floor.
Do 10 lifts on one side, and then switch legs. Doing this regularly will slowly but surely banish that muffin top and help you flaunt that sexy waist. Crop tops, here we come!
4. Side plank
Here's an interesting plank variation for you to try when you don't want to for the regular plank. It will help you burn your fat faster and as a bonus, will also strengthen your oblique!
To do this plank, lie on the right side with your legs extended. Ensure that the right arm elbow is directly under the shoulder. Keep your head in line with your spine. Engage your core, lift your hips and knees while exhaling. Hold the position for at least 10 seconds before switching over to the left side. Hold this position as long as you can endure, but see to it that you don’t injure yourself.
5. Side plank dips
If you enjoy doing the side plank, then this one is a challenging twist to the same! This will not only help you get rid of your love handles but also tone your arms amazingly.
To try this exercise, begin in a side plank. Inhale and lower your pelvis to the floor, your right hip must hover just off the floor. Exhale and press your body up, returning to the side plank. Repeat 10-15 times on one side and then shift to the other side. This plank will challenge you but give you some wonderful results, so don’t give up!
6. Plank up and down
The benefits of planking everyday are many, but we understand that doing the same everyday might feel monotonous sometimes. That’s why, we recommend you to try all the above plank exercises so that you don’t get bored. Here’s one more challenging plank exercise that will help you get rid of those love handles.
Start in a forearm plank position and press yourself up into a pushup position by pressing one arm. Hold this position by keeping your leg muscles engaged and your core tight. Slowly lower down to your forearm position by pressing on the other arm. This will get your heart pumping in no time, so if you do not ave enough time to workout, just do as many rounds of this exercise as possible.
Benefits of plank exercises
While the plank may seem very challenging, it has several benefits for the body. Since it engages different body parts, it helps you in multiple ways. So get ready to say goodbye to those love handles and hello to lots more benefits!
If you think that the only thing core muscles do is look pretty, then you couldn’t be more wrong. Your core stabilises your entire body, thus improving its balance by allowing it to move easily in any direction it wants to.
All plank exercises help build your core strength and endurance, thus helping your body balance itself well.
You now know that the plank plays a huge role in strengthening your core. Since it strengthens the core, it also promotes good posture. So if you tend to slouch, then practice planking regularly. It will improve your body posture immensely.
This has been proven scientifically as well. Since your core muscles support your spine, a stronger core keeps your spine aligned, thus keeping your body upright.
When we think of planking, we think of improved balance, posture and a stronger core. However, did you know, planks are a great way to increase your flexibility as well?
So when you get into a plank position, your hamstrings are lengthened along with the arches of your feet. This way, a plank is a great way to stretch out the lower half of your body.
When you’re holding a plank position, what you are essentially doing is holding all your weight on you toes and arms and trying not to fall down. When you do this over and over again, it improves your ability to balance.
ood balance is essential to prevent injury, because we’ve all had incidents where we have been injured because we lost our balance. Plus, having a stronger balance means lesser balance issues in your old age. So, has this inspired you enough to start planking everyday?
Safety precautions and tips
While planks are a great way to keep your body fit and strong, you must exercise caution when doing them because when done incorrectly, they can do more harm than good. Here are some tips to practice planks safely.
- If you are new to planks, start by performing them on your knees. Gradually move to your toes once you’re confident about your form.
- Keep your body in a straight line and do not sag your hips. Your back should be flat and your butt should be down.
- If you cannot hold the form, then stop the plank. Keep in mind that the quality of your plank matters more than the time you hold it. If you’re able to hold it for longer, but in an incorrect form, it’s not going to help you anyway.
- If you feel a pain in your shoulders after the exercise, make sure you check your technique. You might be doing something wrong.
- Holding your breath while planking, or any other exercise for that matter, is never a good idea. Do not do this.
- Skip planks if you are injured or pregnant.
FAQs about plank exercise
Q. Do planks burn belly fat?
A. Yes, plank exercises are one of the best ways to burn abdominal fat. In addition, they also give you a more flexible body, improved posture and a tighter core.
Q. How many calories does a 1 minute plank burn?
A. How many calories you burn depends on how well your form is, however for most people, a minute of planking burns 2-5 calories.
Q. Which time is best for plank exercise?
A. You can plank whenever you have time.
Q. When should you not do plank exercise?
A. You must avoid planking after a heavy meal. If you have to, then keep a gap of 45 minutes between your meal and the plank exercise.
Q. What happens if you do planks everyday?
A. When you do planks everyday, you end up strengthening your core, making your body more flexible and improving your balance. Your arms, neck and shoulder will also be stronger.
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Written by Chandni Ghosh on 12th Aug 2015