The AB off...... Planks Vs Crunches.

Last night at the Healthy Solutions fitness class I was asked what's the best type of exercise for your abs... was it aerobic work to beat the flab, or was it crunches to get a six pack or was it planks (I like to add these in most weeks at the exercise class).

So I thought todays blog can consist of the ins and outs of which ab work is best! Of course combining aerobic work and toning exercises will benefit you along with good resistance training BUT today I ask:

WHICH IS BETTER? PLANKS VS CRUNCHES - They're both classic tummy toners but which is best?

THE WINNER IS.............................................



PLANKS

Basic crunches only work your surface abs, while planks work your entire core, pulling your waist in like a corset. However, you need to get the plank form correct to get the best benenfits - have the base of your forearm flat on the floor, don't drop your hips, raise your bum or hunch your shoulders. Squeeze in the belly button as far as possible, imagine it is reaching your spine.


Try and hold this for 60 seconds - if this is too hard to begin with hold for 10 seconds and then rest on your knees for 5-8 seconds, 10 times. Aim to do this 3-4 times a week, either when your first get up and before you get into the shower, on your lunch break, at the gym or at home later before dinner.

I LOVE the plank... it can be done anywhere and realyl doesnt take long at all. It is important we have a strong core to improve our posture and help prevent or reduce back pain!

To help with core strength and keeping that tum toned, it is important to eat right too. Check out this flat belly day food plan I came across in womens health mag (I tried it and not only is it delicious it really keeps that tum full and flatter for longer).

Breakfast: Porridge with berries (raspberries and blueberries)
Belly benefit - the soluble fibre in the porridge will keep you fuller for longer. Raspberries and blueberries are a top source of belly filling fibre and belly flab fighting.

Morning snack: 1 medium banana and handful of almonds
Natural nuts provide filling protein and healthy fats. Studies have also shown that eating nuts in the morning make you want to eat fewer calories thoughout the rest of the day.

Lunch: Turkey toasted pitta with salad and portion of strawberries
Belly benefit - Turkey breast has the fewest calories per ounce of any animal protein. It also contains the amino acid leucine which is thought to play a role in preserving muscle mass during weight loss, keeping your metabolism running at full speed.

Afternoon snack: Green tea with 2 pieces of dark chocolate sprinkled with cinnamon
Green tea is also a form of belly flab fighting along with keeping the metabolism at full speed. The dark chocolate sprinkled with cinnamon boosts HDL cholesterol (good) and the cinnamon helps control insulin levels keeping your blood sugar levels.

Dinner: Chicken and Spinach penne pasta
Belly benefit - fibre is key to losing weight without hunger! and spinach is a very low calorie way to ramp up your intake. To preserve nutritients, simply stir the spinach leaves through the pasta sauce one minute before serving.

Later snack: Treat yourself to a fruit salad with small scoop of ice cream (only have this if you have exercised 30 minutes or more) or with no fat yoghurt!


Give the plank a go and then try out this great day food plan!!

Good Luck