The Plank – Good Training For The Whole Body

You already know how important it is to focus on good exercise to maintain weight and a slim figure. Exercise can help you focus on specific areas you want to tone, while giving your body more energy to burn extra calories. However, due to lack of time, level of difficulty or personal preference,  many people avoid exercising regularly, thus missing out on the physical activities necessary for a healthy body.

For those of you who do not like to exercise regularly, we are going to introduce an alternative that can prove to be your best friend to achieve a healthy weight in a healthy body. This exercise, which many call a challenge, is known as the plank,  and is popular in all corners of the world due to its effectiveness. It is a good workout that focuses on the abdominal muscles, but also trains other muscles in the body, making it ideal for those who want to lose weight.

To see results, you just need willpower over time. You need to do this exercise every day, for several minutes. And we must warn that it is not easy – you must train yourself to be able to lift the body using only the abdominal muscles, arms and feet for several minutes in a row. By holding this position, you activate a number of muscle groups, and as a result you get a stronger back, more defined thighs (without), beautiful legs, flat and defined arms.

The plank is a static exercise, which means that you have to keep your body in a certain position over time, without moving.

To begin with, you need to lie down on the floor, face down. Bend your elbows 90 degrees so that they are parallel to your shoulders. The body must be in a straight line from the head to the heels, and must only be supported by the arms and toes. Remember that the elbows must be just below the shoulders.

To maintain this position, tighten your abdominal muscles and do not let them rest. The hips must be held high and you must hold this position for as long as you can. You can first start with a few seconds, then gradually increase to five minutes or more at a time.

• Feet : If you find it difficult to keep your balance, you can increase the pressure on your abdominal muscles.
• Legs : They must be straight and held together, to keep pressure on the abdominal muscles and the lower back.
• Rompe : Seat muscles must be tight during the entire exercise, when they activate a number of other muscle groups in the lower part of the body.
• Lumbar spine:  This part of the body is very important to be able to do this exercise correctly. The lumbar spine must be straight, it must never bend. Imagine you are pushing it against a wall.
• Abdomen : The whole exercise should strengthen so that you feel pressure, but do not hold your breath.
• Elbows : Elbows should be below the shoulders, and form a straight line so you do not injure them.

The idea behind the plank is to hold this position for as long as you can. It is not an easy exercise, but it is good training and it has great benefits. If you are not used to exercising, but want to try this exercise, you can start by holding the position for 10-15 seconds. If you exercise regularly, you can start with two minutes. Then take a break and repeat up to 5 times.

If you are a beginner, it is important that you do not push yourself too hard. Remember to increase the time gradually, until you can hold the position for several minutes without difficulty.

• Defined thighs : This exercise trains the muscles in the buttocks and on the back of. Thus, it can also help against cellulite.

• Stronger back : The plank is good training for the muscles in the back, shoulders and neck. This is important to avoid future injuries to the neck and lower back. This is also a great way to stretch your back if you have lifted heavily.
• Defined legs : You may feel a little burning in your legs when you do this exercise. It just means you’re doing it right!
• Flat stomach : This exercise forces the abdominal muscles to contract and tone up. @