“Plank” is one of the most popular and most effective exercises throughout the world. It forces you to work, not only the stomach, but also the muscles of the entire body.
If you devote 5 minutes a day, you will be surprised with the results.
The essence of the exercise is that you should “float” above the floor at least once a day for several minutes, relying only on the hands and feet.
Undoubtedly, you have to be placed in this a position just 2 minutes – which is not an easy task.
At this point a large number of muscles activate. But, as a result of this exercise, you will have a strong back, tight buttocks without cellulite, sculpted legs, flat stomach and nice hands.
How to do the “Plank” exercise:
“Plank” is a static exercise. Without any movement, so it is important to keep the body properly.
Lie on the floor with your stomach downwards. Bend your elbows90 degrees and place yourself in a recumbent position on your elbows.
Your body should form a straight line from the head to the heels. Rely only on the tops of the forearms and toes. The elbows should be directly under your shoulders.
Keep your body as straight as possible, tighten the abdominal muscles and do not relax. Try not to lower the hips toward the floor.
Feet.Gather them. It will be harder to keep a balance and that will increase the pressure on the abdominal muscles.
Legs. They should be straight and tight, otherwise, the pressure in the right abdominal muscle, which supports the lumbar part of the spine, will also be reduced.
Buttocks. Stretch and do not relax until the end of the exercise because this increases the activation of all muscles of the lower torso.
Lower back.The most important moment. In properly performed exercises, the lower back should be flat. This means that it must not be curved or weakened. Imagine that your back is firmly clung to the wall.
Stomach. Tuck it in and try to underline the ribs in this position. 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 in this position as long as you can. For beginners 10 seconds are enough. As a rule, people with different physical readiness retain this pose for 10 seconds to 2 minutes.
After that take a break for 2 minutes and 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 every day, preferably at the same time.
The benefits of the “Plank”exercise
A tight buttocks. The exercise is focused on the gluteal muscles and hamstrings legs. So you do not only get the desired shape of the buttocks, but you free yourself from the cellulite.
Strong back. During the exercises the lower back muscles are active, also the shoulders and the neck part. Therefore, this exercise can serve as prevention of osteochondrosis in the neck and the lumbar part of the spine.
Besides that, it frees the pain in the shoulders and the pain between the shoulder blades, which occurs as a result of carrying heavy bags or sitting on a desk for a longer period.
Tight attractive legs. The main burden of this exercise falls on the feet. This exercise includes all of the leg muscles – from the hip to the heel.
There is no room for concern if you feel a burning sensation in your muscles -- it’s a sign that the muscles are working.
Tight hands. It is quite obvious that in this exercise you are intensively training the hands together with the feet. So they maintain half of the body weight.
Flat stomach. When the whole body is tense, it automatically activates the abdominal muscles, both thelower and the lateral.