Exercise & Health

Doing This Exercise For Just 3 Minutes a Day Will Put You on the Road to Tighter Abs

 There is a way to get abs, but it does require a lot of work — and a great deal of planking! Want proof? We consulted with Sarah Chadwell, NASM-CPT and natural bikini competitor, for all the info you need about why planks can really help you to create the abs you've been wishing for.

How to Do a Standard Plank

-Your arms should be shoulder-width apart with your hands directly below your shoulders flat on the floor.
-You'll be balancing on your toes with your feet almost touching.
-Lift your midsection so that your back is flat. Be sure your hips are stable.
-Engage your lower back muscles.
-Brace your core. It feels like you are pulling your navel toward your spine, not just sucking in your gut in.
-Keep your neck and spine neutral by picking a spot to look at on the floor.
-Hold this position for one minute.
-Rest 45 seconds and repeat for three one-minute rounds.

Common Mistakes to Avoid

"As a personal trainer," Chadwell told POPSUGAR, "I often see people using poor form when they perform planks. They are common mistakes that are easy to correct so that the emphasis is properly placed on your core." Here are the three most common errors you should look to avoid:
-The Sag: Many people let their stomach sag toward the floor. This happens when you let your hips drop. You can avoid this by engaging your glutes.
-The People Watcher: Many people have their head up and are looking around the gym. This takes your spine and neck out of a neutral position. Look straight down at a spot on your mat to fix this.
-The London Bridge: Your kids are not going to drive their toy cars over the London Bridge today. Instead, they will cruise the flat roads. Don't arch your back toward the ceiling. Keep it flat, making sure your hands are wide enough apart to keep you from shrugging your shoulders and thus arching your back.
The plank is the perfect isometric exercise for building abs. Add them to your routine three times per week or just get on the floor at home and knock them out daily. You will find that you have a flatter, more toned stomach in mere weeks.