Achieving visible six-pack abs is a combination of reducing body fat and strengthening the underlying rectus abdominis muscles. The plank is an excellent exercise for strengthening your core, including the muscles that make up the six-pack. However, the number of planks you should do daily isn’t the only factor you’ll need to consider.
Let’s address the plank exercise first. If you’re a beginner, start with holding a plank for 20 to 30 seconds, gradually increasing the duration as you get stronger. Aim for 3 sets, with a rest of about a minute between each set. As your core strength improves, you can challenge yourself by extending the duration to 1-2 minutes or more per set. It’s essential to maintain proper form throughout to avoid strain or injury. This means keeping a straight line from your head to your heels and ensuring that your hips don’t sag or rise too high.
While the plank is effective for muscle strengthening, having visible abs also requires reducing the layer of fat that might be covering them. To achieve this, you’ll need to incorporate a mix of cardiovascular exercise and a balanced diet. Cardiovascular exercises like running, cycling, or swimming help burn calories and reduce body fat. Coupled with a diet that emphasizes whole foods, lean proteins, healthy fats, and reduced processed and sugary foods, you’ll be on the right track to reveal those abs.
While daily planking can help strengthen your core, achieving visible six-pack abs is a holistic process that involves both muscle strengthening and fat reduction. Ensure you’re incorporating a mix of core exercises, cardio workouts, and a balanced diet. Remember, everyone’s body responds differently, so be patient, stay consistent, and adjust your routine as needed. Achieving those desired abs is a combination of effort, dedication, and time.