When it comes to losing weight, your belly is perhaps one of the most problematic area of your body. Everyone dreams about a flat and toned abdomen, but apparently we all hate the sit-ups. But, we have some good news! Finally, the fitness experts have found a solution that, like they claim, can replace even a 1,000 sit-ups.
This wonderful exercise is called “a plank”. It is static, but all the weight of the body places on the hands and toes, while the body is straightened as a board. The body cannot move at all, and this is the way to a flat and tough stomach, along with the painless back, because the strong abdominal muscles support your spine.
It is extremely important to practice it several times a week for around 10 minutes a day, and you will have better results than if you did 1,000 sit ups.
However, you need to make sure that your body is in the correct starting position, therefore respect these instructions:
- Press the palms firmly on the floor and stretch the shoulders so they are as distant from each other as possible. Your neck should be stretched. Furthermore, you should feel your hands comfortable, not like they are on the point to loosen up.
- Even though the main focus should be on the abdominal muscles, you should also feel a burningsensation in your legs. If you don’t, set your heels further relying on the toes of your feet so that the quadriceps are even more tensed, then squeeze your buttocks to activate the muscles in the lower body.
- Hold your buttockslower, do not raise them. Your body must form a straight line, and not a triangle.
- Breathe in and out rhythmically, in order to hold this posture a littlemore easier.
- Holding your body in the right position is essential. You can easily achieve that if you imagine a ball rolling from your nape to heel without being stuck in the lower backor aglass of water balancing on your lower back.
Now, start doing this exercises:
- Press your knees and hands on the floor so that your wrists are in line with your shoulders and your back forms a straight line.
- Look up around 30 inches ahead of you. Your nose should be facing the floor, position the back of your head so that it is parallel to the ceiling.
- Stretch the right leg to back so that your fingers are bent and then extend the left leg. At this point, the entire body should be resting on the hands and toes.
- Tighten the abdominal muscles and hold for around 20-60 seconds.
- Bending the knees, sit on your heels so that the big toes touch each other while your knees are separated.
- Lower the knees toward the thighs, while you’re lightly touching the floor with the forehead. Stretch out your arms in front of you and relax.
- You should do this exercise 3 times in a row. Once you get used inn doing it, extend the time for more than 60 seconds.