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How to get abs (for girls) with Decline Plank

The fastest and easiest way for girls to lose belly fat and get abs is to keep calorie intake under control and do core exercises that strengthen and tone the abs. 

According to Harvard Health, expending more calories than you take in and strengthening a variety of trunk muscles is the only way to a flat belly.

While planks can't "target" belly fat, they can help you burn calories and strengthen your core and develop more muscle tone.(1)

This development of muscle tone not only enhances the look of your stomach by giving lean and defined look, but also accelerates your fat loss around the belly. 

According to University of Illinois, muscle is more metabolically active and energy-demanding than fat.

The higher percentage of muscle you have compared to fat, the more calories you'll burn when you are at rest and help reduce your total body fat. (and more importantly, your belly fat.) (2, 3)

Additional source concluded workouts that focus on core conditioning not only contribute to a trimmer appearance, they develop core strength and boost the workout effectiveness, reduce the risk of injuries that sideline the efforts to stay in shape (6).

Out of over several dozens of ab workouts for women, plank exercise is one of the most helpful ones in getting the abs and losing the stomach pouch.

Rather than working just the surface abs muscle, rectus abdominis, planks strengthen a variety of trunk muscles, collectively known as the core (4, 5). 

More accurately, Harvard Health reports planks recruit a better muscles on the front, sides, and back of the body during exercise than sit-ups, which target just a few muscles. 

This isometric exercise can be performed in many different ways to accommodate each individual's fitness level and core strength. 

The basic one that works well as a good starting point for many women is the classic floor plank

In this classic plank, both your feet and arms are placed on the floor (or a yoga mat) and on the same level. 

For beginners, kneeling plank eases the difficulty and allow gradual development of core strength. 

To those looking for more challenge, decline plank is recommended as it adds elevation to your lower half of the body and makes the isometric hold more difficult. 

To perform the decline plank, see the video guide and follow the step-by-step instructions below. 

How to Do the Decline Plank Exercise:

 
  1. Lie stomach-down on a mat, resting on your forearms. Place your feet on a box. Tighten your abdominal muscles, and press up so you’re balanced on your toes and elbows. 
  2. Don’t let your hips sag or stick up: your body should be in a straight line from head to heels.
  3. Hold for 20 to 30 seconds; then lower and repeat a few more times. Work up to holding the plank position for 60 seconds. Complete 3 sets.

You’ll immediately notice the burn in your abs and feel the challenge coming from decline position.

Exercise Table

Reps Sets Level Location
Hold for 30 seconds 2-3 sets Medium Gym or Home

If you already follow a calorie burning workout several times a week, add this women's ab workout which includes planks and other most effective core exercises on your off day will help you see results faster. 

If you are looking for a new workout, perform women's beginning cardio workout with the women's abs workout. 





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