Losing weight is not an easy task, and the belly area is considered to be one of the most problematic areas. There are a lot of people who wish to have perfectly shaped body and toned abdomen, but it seems that they hate the sit – ups. But we have some good news!
In today’s article we are going to suggest you the newest solution from fitness experts and according to them, it can replace even 1,000 sit – ups. Isn’t that amazing?
The name of this amazing exercise is “a plank”. It comes to static position where all the weight of your body lays on your hands and toes, while the body is straight as a board. Namely, you cannot move an inch with your body and this is the way to a flat and sturdy stomach, but also the painless back, and the reason for that is that strong abdominal muscles support the spine.
It is extremely important to mention that if you practice it few times a week in a period of 10 minutes a day you will get significantly better results than if you perform 1,000 sit – ups.
Another very important thing that you should pay attention is to make sure that your body is in the correct starting position. You need to respect these instructions:
First of all press your palms firmly on the floor and stretch your shoulders until they are as distant from each other as possible. Keep your neck elongated. It is important to feel your hands comfortable, but not like they are about to loosen up.
Even though the main focus is on the abdominal muscles, you still should feel “fire” in your legs, as well. If you do not, you should set your heels further relying on the toes of the feet so that the quadriceps are more tensed, and after that you should squeeze your buttocks as that will activate the muscles in the lower body.
It is important not to raise your buttocks, but to hold them lower. Your body should be as one straight line, not as a triangle.
Keep in mind that you should breathe in and out rhythmically, as that will help you to hold this posture a bit easier.
Experts explain that holding your body in the right position is crucial and you can achieve this easily if you imagine a glass of water balancing on your lower back or some ball that is rolling from your nape to heel without being stuck in the lower back.
Now, you can start with the exercise:
Press your hands and knees on the floor and check if your wrists are in line with the shoulders and your back is straight.
Look up about 30 inches ahead of you. Your nose should be facing the floor, while the back of your head is in parallel position to the ceiling.
After that, you need to stretch your right leg to back while your fingers should be bent and then extend your left leg. After you finish this, your entire body should be resting on your hands and toes.
Now you should tighten the abdominal muscles and hold about 20-60 seconds.
While you are bending your knees, you need to sit on your heels so that the big toes touch while your knees are separated.
Then simply lower your knees toward the thighs, and lightly touch the floor with your forehead. Finally stretch out your arms in front of you and relax.
Repeat the exercise 3 times in a row. When you get used to this, it is recommended to extend the time for more than 1 minute for even better results.