How to get six pack abs

Step 4 Planks

Planks require you to concentrate on remaining still, and they may seem easy but a minute will seem a lot longer during this exercise. Try to include one or two of these in every seven minutes.

Plank Upright
Burn scale = 3, jalapeño pepper

Switch position so to have stomach facing ground. Lift yourself with your toes and forearm, keep body as straight as possible and KEEP YOUR BUTT DOWN. Within 30 seconds most people start involuntarily shacking and thats how you know its working!

Plank Right
Burn Scale = 2.5 Anaheim pepper

Switch position so to have right side on body facing ground. Lift your self with your right forearm and keep left arm perpendicular with body. Again your body should form a straight line, or plank.

Plank Left
Burn Scale = 2.6...... I'm not so symmetrical....

Same as Plank Right but on your left side.

Comments

[KottonKandy]

O nice! I did plank for a little over 5 min ( i timed it) and when I was done I was all shaky lol didnt rlly hurt the next day tho.

[Scazatron]

I'm a sophmore in high school. Kids at my school in rotc have to do thisfor like 15 minutes! Ypu would feel that for a while.

[ungsluggerdood2]

hey i have a prob see igot the top four cut lines any help on the lower

[arkho]

The crunch with raised legs works the lower region. Another way is laying flat on your back and find something to grab on to on top of your head. Then raise both your legs straight up at 90 degrees then slowly let it down. You can do this with a partner too. With your partner standing over your head, grab on to his ankle and raise your leg high enough then have him push it back. When he does, control your leg not to hit the ground and pull it back up. Do this at different angle to target the front and sides.

[sheich]

More Penguins! hahaha, happy to know it's coming along well.

[chardster]

i did the right plank and i felt the burn in my shoulder more than anything.

[jillg]

well, if it doesnt feel like you dislocated your shoulder then your not doing it right lol just kidding :()

[shammallamaman]

we do this in PE, but we call it an Ab-Bridge, i topped out at 5 min for the upright