The idea of being fit goes beyond weight loss, flaunting a flat tummy (or better still, well-toned ‘abs’) and a shapely body. Yes, these are desirable manifestations that we might aspire for, but more reliable indicators of fitness are strength, stamina, flexibility, agility and so on.
Building a strong core- comprising the entire torso between the shoulder and hip joint- spine, lower back, hips, abdomen and pelvic muscles- is a solid foundation for long-term fitness, even for its more visible aspects mentioned above.
The key question then is how do you work on building your core strength?
It is quite common to see women performing lots of sit-ups and crunches with the aim of having a flatter belly and returning to pre-pregnancy shape. While these have their own benefits, it is important to remember that crunches – no matter how many or how intense- will not magically result in a selective fat loss from the abdominal region because the claims of spot reduction simply are not supported by research. Body part–specific exercise does not create a preferential fat loss in one region of the body over another.
So, what they need are exercises that can target the muscles involved and begin to yield the desired strengthening. Thankfully, there are some relatively simple exercises that can be performed easily within the comforts of your home. Let’s focus on three different types of “planks” or “planking exercises” (exercises that target the entire abdominal and pelvic area) to start with.
#1: How to do the elbow plank
Follow these steps to do the elbow plank.
- Start by lying face down, resting your elbows on the ground, shoulder width apart.
- Push yourself off the ground, resting your weight on your elbows and legs.
- Straighten your body and rest your weight on your elbows and toes.
- Do not pop your butt out, and make sure that you don’t droop either.
- Hold the position for as long as you can, gradually increasing the duration that you hold the posture for, breathing regularly.
- Repeat three times.
#2: Turning to the sides: the side plank
Doing the side plank is slightly more difficult, but has shown to be mighty effective. Here’s how you can do the side plank at home.
- Lay down on your side with one foot resting on top of the lower one, and the forearm resting on the floor directly under your shoulder.
- Contract your core muscles and raise your torso and hips so that your body forms a straight line.
- Make sure that you are balancing on the side of your foot, and not on your soles.
- Your head and neck should be in a straight line, and your torso should not droop.
- Hold the position for as long as you can, gradually increasing the time, as your core strength increases.
#3: Strength with stability: Plank on a fit/stability ball
If you want to really challenge your core muscles, then get a fit/ stability ball and start planking! Make sure that you use the right size of an exercise ball.
Here are the steps to plank on a fit ball:
- Place your legs on the fit ball, while your arms support your torso and head.
- Rest your palms on the floor, shoulder-width apart.
- Make sure that your body is straight, with your abdominal muscles clenched.
- Don’t let your hip pop or droop. Hold the position for as long as you can, gradually increasing the duration.
Things to remember while doing planks at home
Even though these exercises are fairly simple to do, please take care of some essential guidelines for a safe and productive exercise session.
- Do some light warm-up exercises before you push yourself too much.
- Always use a good, non-slipping exercise mat that gives you a good grip.
- Clench your abdominal muscles when planking, as that will help build the strength.
- Gradually increase the duration that you hold the plank position while ensuring that your posture is correct.
Happy exercising – and more strength & power to you!
Author bio –
Munmun Ganeriwal, founder of Yuktahaar is a well-known Mumbai- based Dietitian, Nutritionist & Fitness Consultant specializing in Indian food diets. An ardent advocate of local & traditional Indian food, she is India’s only professional to have acquired both a Master’s Degree in Nutrition Science and International Certification of Health Fitness Instructor from the American College of Sports Medicine. She has been studying & practicing Iyengar Yoga. Over the last 15 years, she has worked as a Nutrition and Exercise Consultant with a diverse set of clients from all walks of life. You can follow her at www.munmunganeriwal.com
You can contact her at Email: yuktahaar@munmunganeriwal.com
Disclaimer – This information of exercises are for educational purposes only, and is not to be taken as a recommendation for a specific treatment plan or course of action. Consult your doctor before starting any exercise regime.
November 30, 2017 at 3:49 pm
Extremely useful tips. I have realized the benefits of planks. However, is it ok to do side planks with a persistent lower back ache?
November 30, 2017 at 11:24 pm
Thanks for stopping by Deepali. I will let Munmun answer that.
December 5, 2017 at 11:37 am
Hi Deepali, thanks for writing in. Yes, it is ok to do side planks as it helps to build strength and reduce pain in the lower back. Because the plank exercise requires minimal movement while co-contracting all layers of the abdominal fascia at the same time, it is an excellent way to strengthen the core, reduce low-back pain and simultaneously flatten the belly.
November 30, 2017 at 7:22 pm
Building core strength will have flatter belly as a side effect for sure! A welcome side effect… and to get that these exercises seem to be doable! Thanks for sharing.
November 30, 2017 at 11:25 pm
Thanks Anagha
November 30, 2017 at 7:27 pm
I still plank on my knees, but plank is so good! Thx for the tips ?
November 30, 2017 at 11:25 pm
Thanks Zainab
November 30, 2017 at 7:44 pm
That is a really informative post! I am definitely going to try these.
November 30, 2017 at 11:25 pm
Thanks Neha
November 30, 2017 at 8:44 pm
This is a very useful post . I have stopped exercising since a few months and thanks for the reminder. I will have to get back to exercise tomorrow!!
November 30, 2017 at 11:26 pm
Thanks Aesha
November 30, 2017 at 9:37 pm
I always try to include plank in my exercise routine, they really work wonders on the core muscles. Thanks for sharing this informative post.
November 30, 2017 at 11:26 pm
Yes Planks are great if done properly. Thanks Neha.
November 30, 2017 at 11:22 pm
These are some amazing tips for get fitter from fatter. Thank you for introducing Munmum a health expert to us.
November 30, 2017 at 11:27 pm
Thanks for stopping by Dipika
December 1, 2017 at 7:16 am
Bang on! Loved the post! Planks are fairly seemingly simple! But man the timing u maintain is the key! How very challenging every moment becomes holding on! I love it 🙂
December 1, 2017 at 9:14 am
Yes i need to use the fitball soon… i think side planks are so good for you. Definitely must include these in ones fitness regime.
December 1, 2017 at 9:56 am
I do elbow planks ..Side ones are tough..Yes…Wasn’t aware of the last one.. Thanks for sharing..
December 1, 2017 at 8:15 pm
Yes, I want a fat belly which I haven’t seen in years after my delivery. I am doing Surya Namaskars and brisk walking alternatively. Hope to achieve my dream one day.
December 2, 2017 at 12:04 am
Surya namaskars are really good too if done properly. Thanks Geethica.
December 1, 2017 at 10:49 pm
The elbow plank was my life saver to get my belly back in shape post delivery.Great tips.Best wishes for Munmun.
December 2, 2017 at 12:03 am
Thanks
December 5, 2017 at 11:39 am
Thanks Amrita. Glad you liked the tips.
December 2, 2017 at 1:52 pm
That’s so inspiring work she’s doing. Giving high Fitness goal. Love to try these exercises
December 2, 2017 at 5:14 pm
I am glad it can be easily done at home, thanks for sharing.
December 2, 2017 at 8:44 pm
Who would not want a flat tummy nowadays 😉 These are actually very effective exercises and works really well. Thank you for sharing this 🙂
December 2, 2017 at 10:41 pm
Thanks
December 3, 2017 at 10:11 pm
This is an awesome post..thank u for the tips..thanks for sharing
December 7, 2017 at 11:17 pm
These are some of the very easy exercise which can be easily performed at home. Thanks for the tips Munmun.
September 20, 2018 at 1:58 pm
A plank is one exercise I have never been able to go too far with. Reading your post has given me new motivation though, and time to change that! Shall ry it again, Deepa, Thank to this post.