“Plank” is one of the most popular and most effective exercises in the world. It will make your whole body work, not only one or two muscles. If you do it for just 5 minutes every day, you will see amazing results.
The essence of this exercise is “float” one time during the day above ground for several minutes, using only hands and legs. Even 2 minutes like this will be very hard, so you will have to do it every day to see improvement. As a result, you will have perfect butt, hips, thighs, flat stomach and nice hands.
How to Plank?
This static exercise. You don’t have to move, just hold the body in a proper posture.
Lie on the floor, belly down. Bend your elbows at 90 degrees and place yourself in a lying position on his elbows. The body should form a straight line from head to toe. Rely only on the forearms and the tips of the toes. The elbows are directly under your shoulders. Keep your body as straight as possible, strained abdominal muscles do not relax. Try not to drop your hips toward the floor.
Feet – Keep them together, since in that you will keep the balance.
Legs – They should be in a straight line, otherwise, the pressure in the right abdominal muscle, which supports the lumbar spine, will also be reduced.
Buttocks – Stressed and do not let go until the end of the exercise, as this increases the activation of all muscles of the lower torso.
Loins – The most important moment. When properly performing the exercises, lower back should be straight. This means it shouldn’t be rounded or dented. Imagine that your back firmly clung to the wall.
Tummy – Bring it in, even try to underline below the ribs. During the exercise, hold your stomach in such a position, but do not hold your breath.
Elbows – To avoid unnecessary load on the shoulders, put your elbows directly under your shoulder joints.
This exercise will have tight buttocks, strong back, and attractive legs. If you also want a flat stomach and beautiful arms, do this exercise for 5 minutes every day.