{"id":1262,"date":"2024-03-22T08:55:00","date_gmt":"2024-03-22T13:55:00","guid":{"rendered":"http:\/\/personaltrainerfoodblog.com\/?p=1262"},"modified":"2026-02-02T23:08:32","modified_gmt":"2026-02-03T05:08:32","slug":"workout-tips-the-plank","status":"publish","type":"post","link":"https:\/\/www.personaltrainerfood.com\/blog\/workout-tips-the-plank\/","title":{"rendered":"Planking for a Flat Belly"},"content":{"rendered":"<p>Maybe you&#8217;ve seen your friends post hilarious versions of &#8220;planking it&#8221; at work or some other tomfoolery, but the truth is that the plank is serious business for your core!<\/p>\n<p>It engages all your major core muscles&#8211; your abs, glutes, and back. When toned, the core acts as a girdle for your midsection, flattening your belly!<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"wp-image-1265 aligncenter\" src=\"https:\/\/personaltrainerfood.files.wordpress.com\/2014\/03\/elbow-plank.jpg?w=960&#038;resize=768%2C406\" alt=\"Elbow-Plank\" width=\"768\" height=\"406\" srcset=\"https:\/\/i0.wp.com\/www.personaltrainerfood.com\/blog\/wp-content\/uploads\/2014\/03\/elbow-plank.jpg?w=1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.personaltrainerfood.com\/blog\/wp-content\/uploads\/2014\/03\/elbow-plank.jpg?resize=300%2C158&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.personaltrainerfood.com\/blog\/wp-content\/uploads\/2014\/03\/elbow-plank.jpg?resize=768%2C406&amp;ssl=1 768w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<p>You can easily incorporate planks into your daily walking routine. Do them before or after, or before AND after!<\/p>\n<p>To get started, perform 2 planks, each with a 15-30 second hold. Do this every day for a week, then add another 15 seconds each following week. You&#8217;ll be holding full minute planks in no time.<\/p>\n<p>*Hint: Be sure to draw your abs in to protect the lower back by pushing your belly button back to the spine, and squeeze the glutes to protect the lower back.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maybe you&#8217;ve seen your friends post hilarious versions of &#8220;planking it&#8221; at work or some other tomfoolery, but the truth is that the plank is serious business for your core! It engages all your major core muscles&#8211; your abs, glutes, and back. When toned, the core acts as a girdle for your midsection, flattening your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5848,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[2],"tags":[197,725],"class_list":{"0":"post-1262","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-small-waist","10":"entry"},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.personaltrainerfood.com\/blog\/wp-content\/uploads\/2014\/03\/shutterstock_299388362.jpg?fit=1000%2C667&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7cwqv-km","_links":{"self":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts\/1262","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/comments?post=1262"}],"version-history":[{"count":4,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts\/1262\/revisions"}],"predecessor-version":[{"id":21058,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/posts\/1262\/revisions\/21058"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/media\/5848"}],"wp:attachment":[{"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/media?parent=1262"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/categories?post=1262"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personaltrainerfood.com\/blog\/wp-json\/wp\/v2\/tags?post=1262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}