Plank is one of the most popular and most effective exercises in the world. It makes the work, not only abdominal, but also the muscles of the whole body. Devote 5 minutes a day to exercise and you will be surprised by the results.

The essence of the exercise is that, you should at least once a day to float above the floor for several minutes, relying only on the hands and feet. But, as a result of this exercise, you will have a strong back, tight ass with no cellulite, shaped legs, flat stomach and nice hands.

Plank is a static exercise and there is no movement, so it is important to properly hold the body. Only-One-Exercise-without-Movement-Tightens-Every-Muscle-and-Helps-You-Get-Rid-of-the-Extra-Weight

How to do the exercise Plank:

Lie on the floor on your stomach down. Bend your elbows to 90 degrees and set in the lying position on his elbows. Your body should form a straight line from head to heels. Rely only on your forearms and fingertips on his feet. The elbows are directly under your shoulders. Keep your body as flat as possible, strained abdominal muscles and do not relax. Try not to drop your hips on the floor.

The feet should be together and it will be harder to maintain a balance that will increase pressure on the abdominal muscles.

The legs should be straight and tight, otherwise the pressure in the right abdominal muscle, will also be reduced.

Stretch buttocks and do not relax until the end of the exercise, as this increases the activation of all muscles of the lower torso.

Draw your stomach in position and try it even tuck under the ribs. During the exercise, hold your stomach in such a position, but do not hold your breath.

To avoid unnecessary burden on your shoulders, put your elbows directly below the shoulder joints.

Hold  in this position as long as you can. To begin with this is enough for 10 seconds. As a rule, people with different physical readiness maintain this posture for 10 seconds to 2 minutes. After a break of 2 minutes and repeat the exercise. 5 repetitions will be enough. If you are a beginner, do not try to break the record, start slowly.

It is very important to do this exercise every day, preferably at the same time. As a rule, people with different physical readiness retain this pose for 10 seconds to 2 minutes. After a break of 2 minutes, repeat the exercise five times.

It is very important to do this exercise every day, preferably at the same time.

source: Good Morning Center