“Plank” is one of the most popular and most effective exercises around the world. It affects not only the abs, but also the muscles of the whole body. Always give it five minutes a day and you will be surprised by the results.
The essence of the exercise is that, you should at least once a day like “float” above the floor for several minutes, relying only on the hands and feet. Undoubtedly, to be in such a position even 2 minutes – is not an easy task. At this point a large number of muscles are activated. But, as a result of this exercise, you will have a strong back, tight ass with no cellulite, shaped legs, flat stomach and beautiful hands.
How to exercise the “Plank”:
“Plank” is a static exercise. It does not require movement, so it is important to keep the body properly.
Lie on the floor on your stomach down. Bend your elbows 90 degrees and set in the lying position on your elbows. The body should form a straight line from head to heels. Rely only on your forearms and the fingertips on your feet. The elbows should be directly under your shoulders. Keep your body as flat as possible, strain the abdominal muscles and do not relax. Try not to lower your hips toward the floor.
Feet. Assemble them. It will be difficult to keep the balance that will increase pressure on the abdominal muscles.
Legs. They should be straight and tight, otherwise, the pressure in the right abdominal muscle, which reserves the lumbar spine, will also be reduced.
Buttocks. Stretch and do not relax until the end of the exercise, as this increases the activation of all muscles of the lower torso.
Lower back. The most important moment. For proper execution of the exercise, your lower back should be flat. This means that it must not be curved or dented. Imagine that your back adheres tightly to the wall.
Stomach. Bring it in, and in such a position, try to even tuck it under the ribs. During the exercise hold your stomach in such a position, but do not hold your breath.
Elbows. To avoid unnecessary burden on your shoulders, put your elbows directly below the shoulder joints.
Hold this position as long as you can. To begin with, is enough for 10 seconds. As a rule, people with different physical readiness maintain this posture for 10 seconds to 2 minutes. After a break of 2 minutes, repeat the exercise. 5 repetitions will be enough. If you are a beginner, do not try to break the record, start slowly.
It is very important to do this exercise daily, preferably at the same time.