It Looks So Simple Yet Hurts So Bad:
Abdominal Planks
By Jayson Hunter RD, CSCS
www.CarbRotationDiet.com
If I had to pick on exercise that looks so easy yet is so
challenging it would be the abdominal plank. I mean really
all you have to do is hold yourself in a straight plank
position. How hard can that be?
For those that have never tried this exercise before you are
in for a wonderful surprise. Yes, you only have to hold
yourself in a straight plank position, but when you are in
this position your abdominals are doing all the work to hold
you in that straight line. (check out the at end of the
page for a video demonstration)
They are working overtime to maintain that position. It is
important that you complete this exercise properly to get
maximum benefit and really strengthen your abdominal region.
The objective is to complete 4 sets of 60 seconds each set.
To determine the proper exercise intensity let’s start with
test 1.
1. First test will be for you to get on your knees and
forearms. Place your forearms far enough from your knees so
that your back is nice and flat. Your hips shouldn’t sag nor
should your hips be pointing up to the sky. From your
shoulders down to your hips should be a nice flat straight
line. Try and hold this for 30 seconds .
If you can hold this nice flat straight position for 30
seconds then move to test 2. If you are challenged to hold
this position for 30 seconds then this is where you begin.
Start with 4 sets of 30 seconds each and as you get stronger
increase your time for each set until you reach 60 seconds
for each set.
2. The second test is the same position as the first test
except instead of your knees being the anchor point your
feet are the anchor point. Maintaining the straight flat
line bring your knees off the ground so that only your feet
and forearms are on the ground.
Again hold for the suggested 30 seconds in this straight,
flat position. Your shoulders and hips should be flat and
straight. No sagging of the hips or arching.
If you pass move to test #3. If not stay here and complete 4
sets of 30 seconds each set. As you get stronger increase
each set up to 60 seconds.
3. If you have passed the first two tests then you are ready
for test #3. Using a stability ball you will place your
forearms on the stability ball instead of on the ground.
This will create instability and force you to contract your
muscles even more to maintain balance and stability. If you
have made it this for your goal is to start with 4 sets of
30 seconds and as you get stronger work your way up to 4
sets of 60 seconds.
Here's a video demonstration:
You may find at first that you aren’t terribly fatigued from
this or you don’t feel that muscle exhaustion like you do
with other exercises. If you are one that feels this way
then wait until the next day and see how sore you are or try
just one set of planks and see how tired your muscles feel.
After a few months of these along with a proper carb
rotation diet you will be ready to show off your washboard
stomach to anyone and everyone.
About
Jayson Hunter
Registered Dietitian Jayson Hunter has been
helping men and women reduce their waist sizes
fast for over ten years. Having witnessed the
lunacy of the no carb/low carb craze, Jason
created a much healthier and safer approach to
rapid fat loss. His Dress Size Reduction Diet
for women and his Get Rid Of My Gut program for
men are powered by the scientifically proven
formula of rotating carbohydrate intake.
As a husband and the father of a very young
daughter, Jayson Hunter takes great pride in
educating women worldwide on the truth about
diets and weight loss. His free special report:
Exposed: The Lies and Myths of Weight Loss,
reveals many of the reasons why Hunter believes
firmly the food and diet industries very much
want to make people fat!
To learn more about Jason's proven formula for
losing body fat and tightening your abs through
rotating carbs, please visit:
