Walk the Plank to six-pack abs

Arguably the simplest, best way to work your abdominal muscles is the Plank. Most people know about sit-ups, ab crunches and even using exercise balls for

plank abs exercise

Arguably the simplest, best way to work your abdominal muscles is the Plank.
Most people know about sit-ups, ab crunches and even using exercise balls for sit-ups, but the Plank out-performs them all when it comes to results.
It's a core-strengthening exercise worth trying.
Here's how to do a basic Plank, also known as a Hover:
* Lay face down on the floor or use an exercise mat or other flat surface
* Get in starting Plank position with forearms and toes on the floor.
* Prop yourself up to form a bridge using your toes and forearms and keep your back flat and hips parallel to the ground.
It's important to keep your back in a flat alignment - don't let it sag or prop up too high. Looking straight ahead will help you keep your back straight
Basically, you're lifting yourself up to a parallel position and supporting yourself.
* Hold this position for 10 seconds to start.
* Over time work up to 30, 45, 60 or more seconds.
It doesn't sound that hard, but try holding that position for any length of time and youll see how challenging it is. It will give your abs a great workout.
The Plank not only works strength, but will help build your muscle endurance.
To make this even harder, try side planks in which you prop yourself up from the side on one arm, using similar principles of the flat plank.
I recommend doing two or three sets for as long as you can go to start. After you've gained strength in these, then start trying to do three sets for 1 or 1 1-2 minutes each and then increase the time as you get better at them.
The core is at the center of everything we do and there aren't many better exercises for it than the plank.

Pack Abs - TUSClan.com Message Board

The plank exercise is a great way to build endurance in both the abs ...

Six Pack Abs 4 Minutes Health & Fitness Blog

by losing muscle as well would be walking around with six pack abs ...

Source : http://www.athomefitness.com/blog/2011/04/08/walk-the-plank-to-six-pack-abs/

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Commonly question about Walk the Plank to six-pack abs

Question :

Six pack abs?!?!?!?!?!?!?1?

Is this just extra skin or fat? Do I need to burn some off this or is it just extra skin and I just have to strengthen my abdominals with sit ups planks, 8 minute abs workout etc... So basically my question is can I turn my stomach into six pack abs with just strengthening excercise? If I can t what do u think of this workout? Is it to much? to less? bad? what should I add in it? What should I take away in it?
Good six pack abs workout?
4-8 o clock
4:00 stationary bike for 10 minutes
4:10 8 minute abs routine on youtube
4:20 haha 4:20. 4:20 kinda feels relaxing if u get me so break time
4:30 10 minutes on stationary bike
4:40 weight lifting 5 pound weights. 200 curls each arm
4:50 8 minute abs workout video again
5:00 10 minute walk around street
5:10 break
5:20 10 minutes on stationary bike
5:30 1 minute of plank with 5 reps
5:40 supper
5:50 supper
6:00 supper
6:10 off to gym
6:20 arrive at gym
6:30 play badminton
6:40 badminton
6:50 badminton
7:00 badminton
7:10 eleptical trainer
7:20 eleptical trainer
7:30 eleptical trainer
7:40 50 reps of 30 pound chest presses
7:50 walk around track
8:00 treadmill
This also consists of 1 glass of water each half hour which gives me 8 glasses of water. I drink no soda or junk food and get a healthy 8 hours of sleep. i am on a low calorie diet and am cut to 1,500 calories a day. I am 13 years of age, 5 foot 1 and 108 pounds wanting six pack bas. I am very athletic and have lots of energy in me. Is this a good wrokout for me? How long does it take to see results. I also do this workout 6 times a week and take Thursday off. i actually have no social life rite now since I m at my grandmas who s 2000 km away from my hometown and everyone heres a fag. I was thinking I could do this for a month and get six pack abs once I come back to see my life so I can have my abs along with have a social life and not just be working out my whole life. And I don t have school rite now since I m so far away from it and homework only takes bout an hour.
http://viewmorepics.myspace.com/index.cfm?fuseaction=user.editAlbumPhoto&albumID=595362&imageID=2328173&MyToken=5d8cff45-09f7-4c79-846e-32c37e4879bd
http://viewmorepics.myspace.com/index.cfm?fuseaction=user.editAlbumPhoto&albumID=595362&imageID=2331783&MyToken=5d8cff45-09f7-4c79-846e-32c37e4879bd
http://viewmorepics.myspace.com/index.cfm?fuseaction=user.editAlbumPhoto&albumID=595362&imageID=2331889&MyToken=5d8cff45-09f7-4c79-846e-32c37e4879bd
http://viewmorepics.myspace.com/index.cfm?fuseaction=user.editAlbumPhoto&albumID=595362&imageID=2332088&MyToken=5d8cff45-09f7-4c79-846e-32c37e4879bd
just copy and paste link into website searcher thing I hope the pictures work but they may not. thanks for your time!

Answer :
To answer your questions, no you can not get a 6-pack with just strengthening exercises. While that will tone and build your abs, if you have fat over them, they won t be seen. You need to do at least a good 20-30 minutes of 75-80% max heart rate cardio if you want to get the results you want. Also if this is you regular work out plan, I suggest you get some more balance in it. 5 pound weights?? 200 curls? That is really useless. You should use weights that get you to around 12-15 reps, 3 sets. Doing a billion reps with no weight is not as beneficial as actually challenging your body and building/toning muscle. If you want to build muscle your diet is completely wrong. Go low fat, but you need about 1800-2000 calories a day, focus on healthy fats and proteins to build those muscles. 1 month is not realistic either. It takes a lot to lose fat and a lot of work. Unfortunately I can not see your pics, as they are on myspace and I am at work, but best of luck with everything. Feel free to contact me with anymore questions.

Question :

Is this a good way to get nicely toned six pack abs? And may u please help me with my other questions? thanks!?

Is this just extra skin or fat?
http://viewmorepics.myspace.com/index.cf...
http://viewmorepics.myspace.com/index.cf...
http://viewmorepics.myspace.com/index.cf...
http://viewmorepics.myspace.com/index.cf...
just copy and paste link into website searcher thing I hope the pictures work but they may not. thanks for your time!
Do I need to burn some off this or is it just extra skin and I just have to strengthen my abdominals with sit ups planks, 8 minute abs workout etc... So basically my question is can I turn my stomach into six pack abs with just strengthening excercise? If I can t what do u think of this workout? Is it to much? to less? bad? what should I add in it? What should I take away in it?
Good six pack abs workout?
4-8 o clock
4:00 stationary bike for 10 minutes
4:10 8 minute abs routine on youtube
4:20 haha 4:20. 4:20 kinda feels relaxing if u get me so break time
4:30 10 minutes on stationary bike
4:40 weight lifting 5 pound weights. 200 curls each arm
4:50 8 minute abs workout video again
5:00 10 minute walk around street
5:10 break
5:20 10 minutes on stationary bike
5:30 1 minute of plank with 5 reps
5:40 supper
5:50 supper
6:00 supper
6:10 off to gym
6:20 arrive at gym
6:30 play badminton
6:40 badminton
6:50 badminton
7:00 badminton
7:10 eleptical trainer
7:20 eleptical trainer
7:30 eleptical trainer
7:40 50 reps of 30 pound chest presses
7:50 walk around track
8:00 treadmill
This also consists of 1 glass of water each half hour which gives me 8 glasses of water. I drink no soda or junk food and get a healthy 8 hours of sleep. i am on a low calorie diet and am cut to 1,500 calories a day. I am 13 years of age, 5 foot 1 and 108 pounds wanting six pack bas. I am very athletic and have lots of energy in me. Is this a good wrokout for me? How long does it take to see results. I also do this workout 6 times a week and take Thursday off. i actually have no social life rite now since I m at my grandmas who s 2000 km away from my hometown and everyone heres a fag. I was thinking I could do this for a month and get six pack abs once I come back to see my life so I can have my abs along with have a social life and not just be working out my whole life. And I don t have school rite now since I m so far away from it and homework only takes bout an hour.

Answer :
Your pictures did not make it thru. Go to AOL Search - type in - Scott H. Young s Weightlifting for Beginners - read information on that website to see if you are doing your routines correctly & maybe pick up some new idea s to try out. Your menu sounds way too rigid & complicated to follow for any length of time. Sounds way too involved. Keep it simple - keep it simple.

Question :

Six pack abs??!?!?!?!?!?!?

Six pack abs??!?!?!?!?!?!?
Is this a good workout for a 13 year old weighing 108 pounds, 5 foot 1? 1000 crunches an ab lounger. 5 reps of 1 minute planks. 8 minute abs workout video 3 times. Walk around 236 meter track 5 times with 5 pound weights. Have healthy diet with lots of water. Go on excercise bike for 1 hr, eleptical trainer 15 minutes, 50 sit ups with 10 pound medicine ball. 50, 30 pound chest presses. 200 5 pound weight curls in 1 arm, jump rope 10 minutes. How long would this take to see results in the abdominal area and arm area?

Answer :
drop them, they won t help. Use weights.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat - if you have any - six
pack and muscles. Dumbbells do wonders. Much better than these
crunches - I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.