By Derrick Lane
BlackDoctor
https://blackdoctor.org/
Most women want that hourglass figure. Also known as a “coke bottle shape,” the hourglass figure is pretty much having a smaller waistline than your bust and hips. One of the best ways to do that is actually through using a plank.
The plank is one of the best exercises for core conditioning, but it also works your glutes and hamstrings, supports proper posture, and improves balance.
If you’ve never tried one, a plank may look easy, almost too easy to be beneficial, but this is deceiving. While getting into the proper form is straightforward, holding the position takes strength and endurance in your abs, back, and core.
Hour Glass Workout
Here are three plank exercises you can do:
Side Plank Lift
1. Lie on your side. Position yourself on your bottom elbow and the side of your foot. Lift your hips in the air, forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes.
2. With your weight supported on the elbow and side of the foot, lower your hips to the floor. Pause, and then return to the starting position. Do three sets of 15 reps
Side Plank with Leg Lift
1. Lie on your side and position yourself on your bottom elbow and side of your foot. Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core.
2. While keeping your torso stable, raise your top leg without bending your knee. Do not let your hips drop. Return to starting position. Do three reps, 30 seconds on each side.
RELATED: 5 Things That Happen To Your Body When You Do Planks
Plank with Leg Kick
1. Start in a forearm plank position with elbows under shoulders and feet hip-width apart. Engage quads, glutes, and core the entire time to form a straight line from head to feet.
2. Lift left leg up to hip height, then kick out a few inches to the left. Come back to center and lower foot back to the ground. Repeat, this time lifting right leg and kicking to the right to complete 1 rep. Do 3 sets of 15 reps.
Not into planks? Nicole Chaplin with Bella X Fitness shows BlackDoctor how to exercise using your own body weight. She uses a total body workout (TRX) to get that hourglass figure with squats and chest press.
For more on Nicole Chaplin, find her on Facebook, Instagram, Twitter and Snapchat with @nicolechaplin
