“Plank” is one of the most popular and most efficient exercises throughout the world. It puts to work not only the abdominal but also the muscles from the entire body. Give it 5 minutes a day and you will be surprised with the results.
The point of this exercise is that you need at least once a day to “float” above the floor for several minutes leaning only on your hands and legs. And without any doubts, being in this position for even 2 minutes is not an easy task. In this moment you are activating a lot of muscles. But as a result from this exercise you will have strong back, tight rear, well-shaped legs, flat belly and nice arms.
How to do the “Plank”?
Lay on the floor with the belly downwards. Band your elbows in 90 degrees and position yourself in lying position on the elbows. Your body should form a straight line from head to the heels. Lean only on your elbows and the tip of your toes on the feet. The elbows should be positioned directly under the shoulders. Keep your body as straight as possible, tighten your abs and don’t relax. Try not to lower your hips on the floor.
Feet: Join them, it will be harder to maintain balance which will increase the pressure on your abs.
Legs: Should be straight and tight, otherwise the pressure on the abs will be lower.
Rear: Should be tensed and do not relax it until the end of the exercise, because in that way you increase the activation on all the muscles in the lower torso.
Elbows: To avoid unnecessary pressure on the shoulders, put your elbows directly under the shoulders.