Plank, The Abdominal Exercise For The Whole Body

Plank or plank is a static exercise that works the abs, but helps to tone several areas of the body. Learn how to do it correctly and check the results.

The exercise known as plank, plank or plank, focuses on working the abdominal area but, in reality, it also works other muscles and that makes it an excellent ally for the body.

We know that one of the essential habits to be healthy is exercise routines. Through constant exercise, fat burning is favored, different parts of the body are worked, strengthened and toned.

In addition, aerobic exercises, such as cycling and jogging, should be included that work the cardiovascular system, and thus maintain heart health and general well-being.

Read also Aerobics and its mental and body benefits

How to Exercise the Abdominal Plank Correctly

The “plank” is a type of static exercise that requires keeping the body in the correct position, despite not making a specific movement.

One of the most important aspects of being physically active is doing the exercises correctly. Otherwise, injuries can occur.

Having a teacher to show you and control the execution of the exercise is the best option.

Exercise technique:

1. To start, lie on the floor with your abdomen down.
2. Then bend your elbows 90 degrees so they are in line with your shoulders.
3. The body should form a straight line from the head, the abdominal area, to the heels.
4. Support should only be on the forearms and the balls of the feet.
5. Remember that the elbows should be directly under the shoulders.
6. When adopting this position you must tighten the abdominal muscles and not arch the back.
7. The hips must be kept elevated and in this position it is necessary to remain several minutes.
8. Initially you can start with 15 to 30 seconds in this position.
9. Slowly you will be able to  increase the resistance and do 1 full minute. 

The iron not only tones and strengthens the abdominal area. By holding this position for a long time, several muscles are activated and, as a result, contributes to a strong back, toned glutes, fit legs, flat abdomen and toned arms.

Read also Exercise routine to tone arms

Keep in mind:

• To maintain balance, you must increase the pressure on your abdominal muscles.
• The legs should be straight and together, otherwise the pressure on the abdominal muscle is reduced and the pressure on the lumbar spine increases.
• The glutes do not relax until the end of the exercise, as their contraction increases the activation of all the muscles of the lower torso.
• The lower back is important, as it must be straight at all times. For no reason should it be curved or to the other side.
•  Throughout the exercise, the muscles of the abdominal area should be tensed, so that the pressure is felt, but without holding the breath.
• The elbows should go below the shoulders, forming a straight line so that there is no unnecessary load on them.

Tips for beginners

The idea of ​​doing “plank” is to hold the same position for a couple of minutes. This exercise particularly requires abdominal strength and is not exactly easy, but it is worth a try.

If you are not used to exercising and want to adopt this routine, you can start practicing it for 10 to 15 seconds. Then, you will increase the time up to 1 minute.

If you are a beginner, don’t try to break the record early.  Remember to do it gradually, until you can maintain the position without adopting the wrong positions for 1 to 2 minutes.

And, after all exercise, don’t forget the stretch. Stretching your muscles after exercising will prevent possible pain.