No Result
View All Result
Rob's Health Crunch - Helping you Lose Weight, Get Fit, Live-Well
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto
    • Live-Well
    • Travel
  • Videos
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Travel
  • Online Coach
  • E-books
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto
    • Live-Well
    • Travel
  • Videos
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Travel
  • Online Coach
  • E-books
No Result
View All Result
Rob's Health Crunch - Helping you Lose Weight, Get Fit, Live-Well
No Result
View All Result
Home Blog Fitness

6 Best Ways to Plank That Will Melt Your Fat and Build a Lean Core

Why you need to start loving planks.

Rob Hourmont by Rob Hourmont
February 14, 2022
in Fitness
Man doing the sideways plank

The Sideways Plank

Share on FacebookShare on TwitterShare on LinkedIn

It’s funny; most people I meet hate the plank and instead prefer to do sit-ups.

Not only are sit-ups bad for your lower back, but they’re also pretty much ineffective and impossible to do if you’re overweight and sporting a belly.

In addition, 95% perform the sit-up incorrectly by using momentum to swing themselves up because they can’t make it up with their core muscles alone.

That totally defeats the purpose and can cause injury to muscle tissue and bones (arthritis).

The next funny fact I’ve frequently observed is that personal or gym trainers love to make their clients do sit-up variations in their sessions. Be that group or individual workouts — I’ve seen it all.

All that nonsense is put out there when all you have to do for the strongest core ever is plank!

I’ll go with the classic and sideways plank on most strength training days mixed with other bodyweight exercises.

Once or twice a week, I’ll do a walk and core day. That’s when I’m feeling pumped and ready to blast out this killer core session.


Here’s the 6 Way Planking Routine.

Depending on how long you can keep each position, one set will take between 4 to 8 minutes. However, the absolute minimum time you should aim to hold each plank is 30 seconds.

If you’re new to the plank, just do your best, and fight through the burn as long as possible.

If you can, do at least 2 sets with a 2-minute rest between sets, or even better, 3 sets.

How I do it:

Classic Plank

Get into classic plank, make sure your body is absolutely straight, hips not sagging down, and butt not sticking up. Those are cheating planks!

I hold this position for 2-minutes.

15-second rest, on to the next.

Classic Plank

Sideways Plank

Swing to one of your sides, rest on your elbow, make sure your body is now diagonally straight and your hips are not sagging down.

Raise your outside arm up with your hand pointing to the sky, and look up to the sky — this ensures you keep a good posture.

I hold the sideways plank for 1-minute, followed by a 15-second break, then switch to the other side and repeat for 1-minute.

30-second break, on to the next.

sideways plank
Sideways Extended Plank

Reverse Plank

Now you are switching your body around, not facing the ground, but up to the sky or ceiling instead. Put your arms behind your back, lock your elbows straight, keep your pelvis aligned and body diagonally straight.

I hold this one for 1 minute. The reverse plank is tough to stay in for long.

Another 30-second break is required here, as the following exercise is a burner.

Reverse Plank

Push-up Plank

Here you get back into the classic plank position, then push all the way up with your right arm, and go back down again to repeat on your left side.

This method is super hard on your core, shoulders, arms, and concentration.

I’ll aim for 1-minute.

Lastly, a 45 to 60-second break before the ultimate plank challenge.

The Squeezing Plank

Not many people know about his method.

You go back into the classic plank and imagine you’re planking on top of 2 walls and have to pull the walls together, so they touch.

Now you grit your teeth, and without actually moving your arms and legs, you are trying to squeeze that imaginary wall together as hard as you can.

Go full power — you likely won’t last 15-seconds. I tend to make 30-seconds with this position — it’s a real killer!

And that wraps up the 6 best ways to plank!

Summing Up.

Don’t waste your time doing sit-ups or using some gym ab machine. All of that is nonsense and counterproductive, even dangerous.

Use your body as your gym, get down on the ground and practice this fantastic planking routine 1 to 2 times per week.

These planking exercises don’t only work your core — they build your shoulders, neck, lower back, and arms as well. Plus, this routine will boost your mindset and confidence.

Even better if you can combine this routine with a brisk walk or slow jog outside. Being in the outdoors pumps up your motivation to work harder.

Thanks for reading,

Rob

Tags: bodyweightbodyweighttrainingcalisthenicscorecore strengthcore trainingcore workoutfitnessfitness routinehealthhealthy lifestyleplankplankingprimal fitnessStrength Training
Rob Hourmont

Rob Hourmont

Writer, Metabolic Health Coach & Former Olympic Athlete, Modern Nutritionist. It’s my goal to Inspire, Inform and Motivate others to Live a Healthy Life by Following Natural Principles

Related Posts

The “Fake” Gym Trainers Calling Themselves “Health Experts” — They’re A Danger To Your Heart & Life!
Fitness

The “Fake” Gym Trainers Calling Themselves “Health Experts” — They’re A Danger To Your Heart & Life!

by Rob Hourmont
January 27, 2023
How To Maintain Your Fitness While Traveling
Fitness

How To Maintain Your Fitness While Traveling

by Rob Hourmont
January 13, 2023
Double Your Workout Results With These 6 Fitness Tips
Fitness

Double Your Workout Results With These 6 Fitness Tips

by Rob Hourmont
December 30, 2022
Here’s My New Sexy Morning Movement Routine That Keeps My Body Lean, And My Mind Sharp
Fitness

Here’s My New Sexy Morning Movement Routine That Keeps My Body Lean, And My Mind Sharp

by Rob Hourmont
December 24, 2022
How Do I Remove My Belly Fat? 3 Simple Steps Will Do It!
Keto

How Do I Remove My Belly Fat? 3 Simple Steps Will Do It!

by Rob Hourmont
December 18, 2022

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

I agree to the Terms & Conditions and Privacy Policy.

RECENT

If You Don’t Control Your Weight, You’ll end Up Obese, With Diabetes, Heart Disease, and An Early Death — Do You Want That?

by Rob Hourmont
January 29, 2023
If You Don’t Control Your Weight, You’ll end Up Obese, With Diabetes, Heart Disease, and An Early Death — Do You Want That?

How about you? Do you want to live a long, happy, and disease-free life? Unfortunately, many wrongfully think that getting...

Read more

The “Fake” Gym Trainers Calling Themselves “Health Experts” — They’re A Danger To Your Heart & Life!

by Rob Hourmont
January 27, 2023
The “Fake” Gym Trainers Calling Themselves “Health Experts” — They’re A Danger To Your Heart & Life!

It makes me sick every time I see any of this rubbish from these clueless gym fanatics pushing daily heavy...

Read more

Cereal Is Not Food — It’s A Scam Addicting Your Body And Mind To Sugar!

by Rob Hourmont
January 27, 2023
Cereal Is Not Food — It’s A Scam Addicting Your Body And Mind To Sugar!

I know the feeling — I used to love my cereal and devoured the sweet milk when I finished it....

Read more
  • Contacts
  • Bio
  • Privacy Policy
  • Terms & Conditions

© 2021 Robs Health Crunch All Rights Reserved.

No Result
View All Result
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto
    • Live-Well
    • Travel
  • Videos
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Travel
  • Online Coach
  • E-books

© 2021 Robs Health Crunch All Rights Reserved.

Welcome Back!

Login to your account below

Forgotten Password?

Create New Account!

Fill the forms below to register

*By registering into our website, you agree to the Terms & Conditions and Privacy Policy.
All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist

This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy and Cookie Policy.
Verified by MonsterInsights