You may not know, but there is one exercise that has proved as the most effective and helpful everywhere in the world. It is called “the Plank”. With the help of this exercise you can perfect every muscle in your body. It takes only 5 minutes and you have to do it every day for maximum results, but in the end you will be surprised by them.
The exercise may seem easy to do, but it consumes much energy and makes you use every muscle in your body. All you need to do is lie down on the floor on your stomach and lift your body using your hands and legs. You have to “float” your body like that for full 5 minutes. At first it may be hard for you to endure even 2 minutes, but in time you will improve.
With the help of this exercise you can burn cellulite, flatten your stomach, strengthen your back and shape your hands and legs.
How to Do It:
Doing the “Plank” doesn’t include any movements at all. You just assume one position and have to keep your body like that for as long as you can, or at least 5 minutes. It is important to keep your body properly.
First, lie on your stomach. Then you lift your body almost the same like when doing push-ups, with one small difference: here you have to bend the elbows 90 degrees and rely on your forearms. The point is to keep your body flat as a plank at all time in order to activate all the muscles in it. You are not allowed to relax at any point of the exercise if you want to do it properly.
Feet. Get them close in order to keep pressure on the abdominal muscles.
Legs. Keep your legs tight and straight so that the pressure on the right abdominal muscle is constant.
Buttocks. You mustn’t relax your buttocks in order to activate the muscles on the lower torso.
Lower back. This is the most important part in the “Plank”. Keep the lower back flat if you want the exercise to be effective. Don’t dent it or curve and don’t relax at all.
Stomach. Get your stomach in as much as possible. Imagine a big belly guy that tries to tuck his stomach in under the ribs in order to appear sexy in front of a girl. You have to do the same here, but don’t keep your breath, just breath normally.
Elbows. Keep your elbows at a 90 degrees angle directly under your shoulders. This will help you with the strain.
The longer you keep this position, the better. Begin slowly if you are not physically fit. Try to hold the position for at least 10 seconds, and repeat this at least 5 times between 2 minute breaks. Try to increase the position hold time each day. It is important to do this exercise daily if you want results.