Wednesday's Workout: Plank You Very Much!

10 crunches, rest.  10 more, rest.  10 side bends, rest.  Look in mirror; no change.  This is the typical ab routine for far too many of us.  Crunches, side bends, leg raises, etc.  If you are stuck in this same old ab routine, you’re not working one of the most important muscles you have; your Transverse Abdominals.

Your Transverse Abdominals are a sheet of muscle that lies beneath your abs.  These are stabilizing muscles.  Once they become strong they actually suck your stomach in and make you skinnier and show off your outer abs more.  If you don’t work these muscles, chances are you might not ever see what you try so hard for.  Below are 3 great ways to work your transverse abdominals.

Basic Plank (Beginner)

To do a basic plank, start off in a push-up position then place your elbows on the ground (as shown in the picture above).  You want to keep your body as straight and flat as possible.  If someone placed a broom on your back while in this position you would want it to touch your head, shoulders, back, butt and legs.  Hold this position for 30 seconds then rest for 30.  Do a total of 3 sets.  Eventually you’ll be able to work up to a minute. To make it a little harder lift your right leg in the air and hold it for 5 seconds then switch legs.

Side Plank (Intermediate)

A side plank is just like a basic plank but on your side and only on one elbow.  Lie on your side then push yourself up onto one elbow.  Keep your body as straight as possible and hold the position for 20-30 seconds.  Rest for 30 seconds then do 2 more sets.  Again, you’ll eventually be able to work up to a minute.

Plyo-Ball Plank (Advanced)

A plyo-ball plank is a basic plank but having your forearms on a plyo-ball (big ball in the gym people do crunches on).  Do three sets of 30 seconds and eventually work up to a minute.  To make it harder, roll the ball forward so that your triceps (upper arms) are on the ball.  Hold for 5 seconds and then go back to your starting position.  

Here’s an example transverse abdominal workout.  Do this 3 days a week with a day of rest in between each work out.

3 sets of Basic or Plyo-Ball Planks  
3 sets of Side Planks
3 sets of Basic or Plyo-Ball Planks 
                                                                                                        
Combined with a good diet and cardio you’ll be struttin’ a leaner you in no time. 
Until tomorrow, spend Everyday Living Fit!

Image Source: http://www.goldenworkoutroutines.com/