Can you get six pack abs and defined obliques from just planking, and if not what are the best alternatives?

Can you get six pack abs and defined obliques from just planking, and if not what are the best alternatives?

  1. 2 months ago
    Anonymous

    What a stupid fucking question

    • 2 months ago
      Anonymous

      That's a great question

      Not a answer chuds

  2. 2 months ago
    Anonymous

    That's a great question

  3. 2 months ago
    Anonymous

    meh

  4. 2 months ago
    Anonymous

    Lose bodyfat

    • 2 months ago
      Anonymous

      I have 7% bodyfat

      • 2 months ago
        Anonymous

        You need to be around 2-3% for your abs to show

        • 2 months ago
          Anonymous

          No the fuck you don't, that is an insane expectation. I'm about 5% and my abs show, but I've had more fat and they've shown before.

          OP, for obliques you'll need to actually do oblique exercises, and while planking does hit the obliques it does not target them in such a way that you'll see reasonable progression. If you want to target them, do side planks and Russian twists. For your abs get an ab wheel. Everyone hates doing ab wheels but they just work, and once you get used to them they really aren't that bad. Planks are good for your abs, but there are definitely better exercises and you should be using a diversity of exercise anyway. That being said, definitely do your planks.

      • 2 months ago
        Anonymous

        I assume you mean 14%, or that you have never worked out in your life and keep low bodyfat by simply never eating. Otherwise you would have abs and not asked this question.

        • 2 months ago
          Anonymous

          Why does IST keep pretending you magically get a well-defined sixpack just by dropping your body fat?

          • 2 months ago
            Anonymous

            Do you understand how low 7% bodyfat is?

      • 2 months ago
        Anonymous

        no, you can't. A lot of ab exercises are static holds and endurance rep ranges, but I'll say the one dude I knew who had a properly good six pack loaded up his ab exercises with weight. Russian twists/ situps/etc while holding a 45, that sort of thing

        • 2 months ago
          Anonymous

          lmao just do kettlebell swings if you need loaded ab work.

        • 2 months ago
          Anonymous

          >Be me
          >Do weighted decline bench situps for years
          >Max out situps on every pt test
          >Always thought I had great abs hidden under the flab
          >Cue lower back pain
          >Physically therapist tells me I have no abs
          >MFW, it was all hip flexors, I never actually engaged my core.

          • 2 months ago
            Anonymous

            Your own fault, really.
            The clue is whether or not your lumbar spine is curling. If you only hinge around your hip sockets and keep your spine ramrod straight, then you're using almost entirely hip flexors.
            Your abs cause your torso to curl. Look at where they are and apply some common sense. To work your abs, you should be trying to bring your groin to the base of your sternum, not your knees to your chest.

            • 2 months ago
              Anonymous

              >That one doesn't count, keep your shit straight
              >Just fall back bro, slam that pad
              >80? good job man
              >Anon, I'm a reel docter, bulging discs are a meme, be less fat and you'll be fine, MRI techs are stupid
              Being in the military is like having Stockholm syndrome, you think people know what they're talking about and the pain is just you being a pussy. It's only after you leave you realize how truly retarded some people are despite their position/rank.

              • 2 months ago
                Anonymous

                >Being in the military is like having Stockholm syndrome
                What the fuck are you even going on about?
                I'm just describing how the abdominals function. It is obvious where the pivot point for abdominal flexion is versus hip flexion, this has shit all to do with the military or any of your greentext, schizo.

              • 2 months ago
                Anonymous

                Yes, my own lack of knowledge played a role in my poor abs, but the quotes were meant to convey the fact that I listened to "experts" and it fucked my shit up. You cannot know what you do not know, so a mentor can be poor in retrospect but a genius at the time.

              • 2 months ago
                Anonymous

                Like an old bjj gym i knew. Really pushed hard on neck work saying any risks were a cowardly meme and now both people i knew who stuck there have terrible c spine issues at 30.

        • 2 months ago
          Anonymous

          Yes, you can - planks are great if you do them right. I guess you don't know how to do them.

      • 2 months ago
        Anonymous

        I can assure you however you calculated it, it's wrong.

        I've had that stupid scan machine at the gym tell me I was 9.5%, never seen an ab. They're wrong.

      • 2 months ago
        Anonymous

        Kek sure bud.

  5. 2 months ago
    Anonymous

    hanging leg raises

  6. 2 months ago
    Anonymous

    Captains chair makes me feel like a king, gazing out upon the gym, my domain.

    • 2 months ago
      Anonymous

      Is there anyway I can do captains chair at home? I love that for abs but don't have the machine...

      • 2 months ago
        Anonymous

        chairs

        • 2 months ago
          Anonymous

          how is it even possible on a chair, I can't seem to understand

          • 2 months ago
            Anonymous

            if you can dip, you can captains chair

      • 2 months ago
        Anonymous

        Put a pull up bar on the wall and you can do them from a hanging position.

      • 2 months ago
        Anonymous

        Gymnastic rings

      • 2 months ago
        Anonymous

        Look at the picture and build one out of 2x4s and pvc.

    • 2 months ago
      Anonymous

      rip lumbar, that said best ab exercise

      • 2 months ago
        Anonymous

        Wtf you on about. It's great for lumbar relief

    • 2 months ago
      Anonymous

      I love doing this on ab day

    • 2 months ago
      Anonymous

      What the hell? I have this in my gym (just with a gymnastics ball for the back) and when I do this it feels like it's too easy so I end up not doing it. Will this be effective if I keep doing this consistently?

  7. 2 months ago
    Anonymous

    Planking and side planks. Foolproof way to get abs with obliques. 15 count max.

  8. 2 months ago
    Anonymous

    Not easily but the curling motions really needed absolutely ass fucks your spine so it's not worth it

  9. 2 months ago
    Anonymous

    Abs are made in the kitchen, not in the gym.

    • 2 months ago
      Anonymous

      >train abs
      >progressive overload
      >abs get bigger
      >start showing through higher body fat%

      you fucking retarded mong. i hate you.

      • 2 months ago
        Anonymous

        shut up bitch

        A caloric deficit and corresponding reduction of bf% DRASTICALLY improves abdominal appearance. The same cannot be said about abdominal training, for which there can only be relatively modest improvements and has strict genetic tolerances. Effeminate fatcels who can't stop stuffing their gullets with GoySlop scream out in impotent rage when you give them the truth. Any person wanting to maximize abdominal aesthetics should do both, but you get the most "bang for your buck" via your diet.

        • 2 months ago
          Anonymous

          >growing abs is hard so i wont even try

          just sad.

          • 2 months ago
            Anonymous

            Post physique. Your turn.

            • 2 months ago
              Anonymous

              You're supposed to post (You)r physique when you say that

              • 2 months ago
                Anonymous

                That's me, fatass.

              • 2 months ago
                Anonymous

                Based physique poster

                [...]
                Is a fat chud until proven otherwise

                Please no bully, I wasn't even the guy you responded to at first I was just mirin'

            • 2 months ago
              Anonymous

              goal physique
              be real with me are u natty

              • 2 months ago
                Anonymous

                IST standards are in the gutter when anyone who looks good gets asked this question

              • 2 months ago
                Anonymous

                NTA but if you can't get that physique natty, get your hormone levels checked.

              • 2 months ago
                Anonymous

                I was taking low doses of test-e and EQ when I took this picture.

            • 2 months ago
              Anonymous

              Based physique poster

              You're supposed to post (You)r physique when you say that

              Is a fat chud until proven otherwise

    • 2 months ago
      Anonymous

      shut up bitch

  10. 2 months ago
    Anonymous

    You can but you have to do harder progressions when you reach 1 minute. You do this by putting your hands further or adding movement with your legs/arms.

  11. 2 months ago
    Anonymous

    >and if not what are the best alternatives?
    lose fat

  12. 2 months ago
    Anonymous

    best alternative is to lose weight fatass

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