Achieving visible six-pack abs is a combination of strengthening the abdominal muscles and reducing body fat. The plank is an excellent exercise for strengthening the core, but it’s only one piece of the puzzle.
When it comes to planking, it’s not just about the duration but also about the consistency and proper form. Starting out, aim to hold a plank for 20 to 30 seconds. As you build strength, gradually increase your time. For many, holding a plank for a continuous 2 to 3 minutes indicates a strong core. But remember, longer doesn’t always mean better. It’s more beneficial to hold a shorter plank with perfect form than a longer plank with poor form.
However, merely planking won’t carve out that six-pack. Your abs might get stronger, but if there’s a layer of fat covering them, they won’t be visible. This is where diet and other exercises come into play. To reveal your abs, you’ll need to maintain a calorie deficit, meaning you burn more calories than you consume. This will help reduce body fat. Incorporate a mix of cardiovascular exercises, like running or swimming, and resistance training to assist with this.
Diet also plays a crucial role. Focus on consuming whole foods, rich in proteins, healthy fats, and complex carbohydrates. Limiting processed foods, sugars, and excessive fats will help reduce body fat.
While planking is an effective exercise to strengthen your core, the duration of your plank is just one factor. Achieving visible six-pack abs requires a combination of core strengthening, overall body fat reduction through diet and exercise, and consistency in your efforts. Aim to plank with proper form, and as you build strength, gradually increase your duration. But remember to complement your planking routine with a balanced diet and a mix of cardiovascular and resistance exercises.