Plank is the name of the exercise, considered to be the most popular and most effective exercise worldwide . It activates the muscles of the whole body.
The most important thing of doing this exercise is to just ‘’float’’ above the floor for a few minutes relying only on your hands and feet. You should do this at least once a day and for five minutes.
It is certainly not easy to be in such position even for two minutes, but in the end you will be amazed by the results.
As previously said, this exercise activates number of muscles so you will strengthen your back muscles, reduce the cellulite from your butt, shape your legs and arms and get a flat stomach.
How to exercise the “Plank”:
It is a static exercise so it doesn’t require any movement of the body. However, be careful to keep your body properly.
Lie down on your stomach and bend your elbows in 90 degrees . From head to heels the body should be in straight line. First, rely on your forearms and fingertips of your feet. Then put your elbows directly under your shoulders. While doing this, keep your body in a horizontal position. The abdominal muscles should be strained. Try to keep your hips as higher as possible during the whole exercise so they don’t touch the floor. Don’t relax your body during doing the exercise.
Feet. Bring your feet together. Keeping the balance that increases pressure on the abdominal muscles is hard thing to do.
Legs. They should be straight and tight, otherwise, the pressure in the right abdominal muscle, which reserves the lumbar spine, will also be reduced.
Unless your legs are straight and tightened, the pressure in the right abdominal muscle that reserves the lumbar spine will weaken.
The activation of all muscles of the lower torso is increased if your buttocks is not relaxed during the whole exercise.
For successful completion of this exercise your lower back should be in a flat position. It mustn’t be curved. Imagine your back attached to the wall.
Try to tuck your stomach under the ribs and stay in this position during the whole exercise, without holding your breath
Put your elbows below the shoulder joints to avoid needles burden on your shoulders. For start, 10 seconds is enough to keep your body in this position. In time, you will stay in this position as long as you can.
Different people with different stamina maintain this position from 10 seconds to 2 minutes. It is recommended to do a pause of 2 minutes and then repeat the exercise 5 times. Start slowly if you are a beginner.
It is crucial to do this exercise on a daily basis at the same time of the day.