Did you know that according to a recent study carried out in Spain, one minute of plank exercise corresponds to about 100 classic abdominal exercises?
Who would not like to have a flat abdomen with sculpted muscles and very little fat? For this, it is necessary to combine targeted exercises with a healthy and balanced diet, low in fat and rich in all other nutrients.
Below we explain how to put into practice 3 versions of an exercise, the plank, which is one of the most effective for sculpting abdominal muscles and burning stored fat.
FIRST VERSION: TRADITIONAL PLANK
- Lie on the ground, face down.
- Position your arms so that your shoulders are directly over your elbows, with your wrists in line with your elbows in a straight line (see image above).
- Contract your abdominal muscles and gluteal muscles (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the holding time of the position.
- Rest for about a minute between repetitions.
- Try to resist as long as possible.
SECOND VERSION: EXTENDED PLANK
- Begin in the plank position.
- Slowly she brings her hands as far as possible in front of you.
- Stay in that position with your arms and back straight and your buttocks contracted for 10 seconds.
- Return your hands to the normal plank position.
- You must perform 10 repetitions.
THIRD VERSION: DOG-BIRD PLANK
- Begin in a tabletop pose (on all fours).
- Facing the ground with the neck in a neutral position, he extends his right leg behind him and his left arm in front (both should be parallel to the ground).
- Hold the position for a few seconds and return to the starting position.
- Do the movement with the opposite leg and arm.
- Do 12 repetitions on each side
