We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Theoretically....

kitinboots
kitinboots Posts: 589 Member
edited December 2024 in Fitness and Exercise
With an already low body fat %, so without worrying about abs being hidden by a layer of fat, would it be possible to get 6 pack abs from planks and side planks alone?

Replies

  • ninerbuff
    ninerbuff Posts: 49,148 Member
    With an already low body fat %, so without worrying about abs being hidden by a layer of fat, would it be possible to get 6 pack abs from planks and side planks alone?
    Nope. You can't spot reduce any area of the body with direct exercise.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • kitinboots
    kitinboots Posts: 589 Member
    Did you mis-read my question? I'm not talking about reducing anything, I'm asking about building muscle.
  • bcattoes
    bcattoes Posts: 17,299 Member
    I don't know, but my guess would be yes. Those things make my abs sore!
  • Picola1984
    Picola1984 Posts: 1,133
    I wouldn't think you would build muscle such as a body builder unless you increase your food intake drastically to gain.

    More likely you well show amazing definition
  • TrainingWithTonya
    TrainingWithTonya Posts: 1,741 Member
    No. Even ignoring the fact that you can't spot reduce the fat covering the abdominal muscle so that you could see the muscle you have (or eventually build), you have to overload the muscle in a progressive fashion in order to build muscle mass. Planks are great for building muscular endurance, but not hypertrophy because of the lack of resistance through a full range of motion.
    16 years Certified Personal Trainer and Group Exercise Instructor
    9 years Certified Sports Nutritionist
    Bachelors in Exercise Physiology with a Minor in Nutritional Science
    ACSM Certified Clinical Exercise Specialist
    NSCA Certified Strength and Conditioning Specialist
  • Roadie2000
    Roadie2000 Posts: 1,801 Member
    I'm no expert but I'm going to say no. Those two exercises exclusively will strengthen your core but in order to see the muscles you will have to make them bigger, usually by increasing resistance.
  • ninerbuff
    ninerbuff Posts: 49,148 Member
    Did you mis-read my question? I'm not talking about reducing anything, I'm asking about building muscle.
    You don't mention building muscle and six packs are "revealed" by low body fat. You don't even have to work out to have them. Many young teenage boys have them without working out because of low body fat.
    So to answer your question again, NO since planks and side planks are isometric and build strength and not actual size. And like Tonya mentioned, you need progressive overload to build any muscle. That would be adding weight along with actual repetitions (like crunches) to force the muscle fibers to break down and grow.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
This discussion has been closed.

Categories