Plank movements that can be done to form a flat stomach

Planks are one form of exercise that you can do to strengthen your core muscles. The plank motion helps build muscles around the stomach and waist, and improves overall posture.

Here are a number of fun variations of the plank movement that you can imitate in order to get your ideal six pack stomach. Depending on which plank you are doing, you can also involve working your back, upper arms, shoulders, glutes and hamstrings.

Plank movements that burn lots of calories while forming a flat stomach

1. Plank out

Here's how:

• Stand with your feet hip-width apart. Bend over until your palms touch the floor.
• Without moving your legs, push your hands forward using the help of your abdominal muscles.
• Continue to extend both hands forward until they are stretched into an elongated plank position. After that, drag your hands back (as if placing your feet) onto your toes until they return to the starting position, keeping your abdominal muscles tight. Do it 8-10 times.

2. Rolling plank

Here's how:

• Lie on your back with your arms folded in front of your chest to support your weight and your toes straight on the floor. Keep your abs tight and your head straight in line with your spine.
• Shift your weight on your left arm and push your right arm toward the back up. You should now be in a sideways plank
• Quickly return to the starting position and repeat the second step on the reverse side - rest your weight on the right arm and turn the arm towards the back. This counts as 1 round. Complete one plank session with 10-12 turns, alternating sides.

3. Ticktock plank

Here's how:

• Start in a high plank position: arms stretched straight under the shoulders, cast back and head straight parallel.
• Tighten your abdominal muscles, jump right leg to the outside of the body while keeping your hips and shoulders still in place.
• Quickly return the right leg to the starting position while immediately jumping the left leg to the outside of the body. Continue alternating legs.

4. Single arm plank

Here's how:

• Kneel on the floor with your arms bent just below your shoulders. Lift your knees until you support your entire body weight on only the toes and bent elbows. Hold your body in a straight line from the top of your head to the heels.
• Slowly raise your right arm and extend it in front of you. Keep your back flat (refrain from tilting your body to the left) and imagine that you are achieving something that you have been dreaming of but have never been able to achieve.
• Hold for a few seconds and return to the starting position. Repeat for the other side. Do it 8-10 times alternating sides.

5. Opposite arm & leg raise plank

Here's how:

• Kneel on the floor with your arms bent just below your shoulders. Lift your knees until you support your entire body weight on only the toes and bent elbows. Hold your body in a straight line from the top of your head to the heels.
• Lift your right leg with your knee stretched and extend it until your leg is hip level. At the same time, extend your left hand until it is completely stretched over your shoulder. Hold this position for a few seconds.
• Return to starting position. Repeat for the reverse side - lift left leg, extend right hand. Do it 8-10 times alternating sides.

6. Side plank crunch

Here's how:

• Lie on your side with your left hand resting parallel to your left shoulder; place the fingers of the right hand behind the head. Let the right leg "rest" directly in front of the left leg.
• Tighten the abdominal muscles; push your right arm into your body so that it forms a diagonal line from head to heel. "Roll" your body down while keeping your abdominal muscles tight, so that your right elbow meets your left elbow.
• Return to starting position. Repeat 10 times; then switch sides, and repeat.

7. Dolphin plank

Here's how:

• Kneel on the floor with your arms bent just below your shoulders. Lift your knees until you support your entire body weight on only the toes and bent elbows. Hold your body in a straight line from the top of your head to the heels.
• Raise your hips toward the ceiling so that your body forms an inverted V. Keep your abdominal muscles tight and your head straight in line with your spine.
• Returning to starting position, repeat 15 planks for one turn. You can try to do 2-3 rounds.

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