Whilst the plank and crunch both work the abs, they engage the midsection differently in many ways. The reverse plank exercise works in much the same way as the plank exercise, except that it is the other way around. Like the traditional plank exercise, the reverse plank is a bodyweight exercise that is done without equipment. I guess if you aren’t interested in six-pack abs then chances are you’re more interested in a six-pack of beer but I’m wandering off topic already and I just got started. However the facts are that ab exercises alone will not get you a flat tummy, diet and exercise go hand in hand in creating flat tummy. But before that, crunches and sit-ups were the exercises du jour. If you have lower back problems or feel pain/ discomfort, a properly performed reverse plank could ease the pain by strengthening the core muscles. The benefit of doing planks however goes far beyond the aesthetic “six-pack abs”. Let’s find out. I mean six-pack abs of course. The plank, however, is all about a neutral spine. Your email address will not be published. Is the plank the simple answer to the non-stop crunching madness? Should You Take BCAAs Before Or After Workouts? We respect your privacy and take protecting it seriously, Your email address will not be published. The heels rest on the floor instead of the toes. The internal and external obliques also get some stimulation with the reverse plank. Lastly, unlike dynamic moves, plank’s isometric hold requires constant muscle activation during the exercise. Plank exercise, when done correctly can really tax the core, but done incorrectly planks can easily send the bulk of the work into the lower back. Benefits , Side Effects. The current trend seems to favor the planks slightly more than crunches. Tighten abs. Put your hand behind your head. The kind you can do your laundry on. in Exercise Science, as well as numerous certifications in nutrition and exercise including NASM, ACSM, and C.H.E.K. Put simply, it effectively tones your front abs and shreds the waistline. This means holding a plank for longer is not the solution for core strength! Secondary muscles worked are deltoids, trapezius, rhomboids), glutes and quadriceps. Lie facedown with your feet shoulder-width apart and legs fully extended. Good news, this means you can ditch that “6 minute plank plan” and instead work on single-leg progressions to challenge the core dynamically. When you lift your hips off the floor to do a reverse plank, each half of the rectus abdominis muscle contracts to pull your trunk forward. Also apparent is that the hover (plank) comes out above the traditional crunch in both categories. See what I’m getting at? ... crunches vs planks. Hello, I’m Djohny Alexandre, BSES, NASM, ACSM, Keto Diet Menu: 7-Day Keto Meal Plan for Beginners, 23 Super Healthy High Protein Foods For Your Diet, 15 Best Post-workout Meal Ideas to Refuel, What Is it MCT Oil? It will build your core much more effectively than will crunches and strengthen your entire body in the process. For those with back pain and weak back, flexing of the back in crunch movements tends to be hazardous. Keep your planks under 90 seconds at most. Lift up your hips and balance yourself on forearms and toes. With all plank variations, the reverse plank is an excellent way to strengthen your core. Djohny Alexandre holds a B.S. Your shoulders should be off the floor after crunching up. This is the polar opposite of the flexing action of the crunch. Save my name, email, and website in this browser for the next time I comment. This alone makes many personal trainers to steer away from the crunch exercises for clients’ abs training. The “30-day plank challenge“ and ” 30-day crunch challenge” have become the thing to do and garnered many devoted fans.


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