Even an entire hour of crunches won't match the body benefits of a 10-minute plank workout. The plank is one of the best exercises for a flat, toned stomach because it works all the muscles in your core, including the rectus abdominus (the "six-pack muscles" you can see), transverse abdominus, internal and external obliques, hips, and back.
Sculpt Rock-Solid Abs using the PLANK method
Shrink a Size in 14 Days This revolutionary, science-backed workout is reader tested and can help you shed up to 12 pounds and 22 inches in just 2 weeks.
INCH WORMS: get killer abs What you’re working: Obliques, hip flexors and other muscles are engaged to maintain stabilization as you move through this exercise. How to do it: Starting from plank position like you are going to do a pushup, walk your feet towards your hands in baby steps. Once you get to the point when you have to start bending your legs, start walking your hands forward in baby steps until you are back in the plank position. Repeat for one minute. Tip: Go nice and slow. Controlled movements will keep your core engaged throughout and you’ll get a better burn. Also, keep your head in alignment with your back.
Week 1: Run one minute. Walk 90 seconds. Repeat eight times. Do three times a week. Week 2: Run two minutes. Walk one minute. Repeat seven times. Do three times a week. Week 3: Run three minutes. Walk one minute. Repeat six times. Do three times a week. Week 4: Run five minutes. Walk two minutes. Repeat four times. Do three times a week. Week 5: Run eight minutes. Walk two minutes. Repeat three times. Do three times a week. Week 6: Run twelve minutes. Walk one minute. Repeat three times. Do three times a week. Week 7: Run fifteen minutes. Walk one minute. Run fifteen minutes. Do three times a week. Week 8: Run thirty