Plank routine for abdomen and flat stomach

There are many ways currently to work your muscles to achieve a flat stomach and abdomen, including the Plank It is a new trend that uses one's own body weight for the application of resistance and strength, so it is a very complete and efficient exercise.

The Plank Its purpose is to tone your muscles, burn localized fat to have a flat abdomen and belly, in addition to this exercise promotes the so-called "muscle congestion", which is necessary to strengthen and mark your abs.

The traditional way to practice this exercise for your abdomen and flat stomach is to lie face down on the floor (plate or iron). The movement consists of lifting the body, resting on the elbows and feet. Keeping the back straight, the abdomen contracts, maintaining the position for 30 to 45 seconds. The exercise should be repeated 20 to 30 times.

Also, according to livestrong.com, there are some variants of the Plank that will allow you to work all the core or core muscles; that is, all the muscles involved in abdominal work:
 

1. Side Plank. This technique is carried out laterally on the ground. The movement consists of elevating the hips, holding us with an elbow and feet. The hip should be kept as high as possible, while you contract the abdominals, between 15 to 30 seconds. Repeat 20 or 30 times.
 

2. Plank on your knees. Start in basic position, but change your weight on the knees and elbows. Place your elbows firmly on the ground, raise the upper body and contract the abdominal muscles, as if you were about to be hit in the stomach. Hold this position for 30-60 seconds. Repeat 20 or 30 times.
 

3. Plank with a Swiss ball . Place your hands on a Swiss ball and the position of your body must be in the iron position. Contract your abs and keep your posture as rigid as possible, trying not to let your body move with the ball. Hold this position for 30-60 seconds. Repeat 10 to 20 times.
 

4. Elevated side plank . Lie on the floor on the side that you want to start working first. Support the arm and hand of that same side and raise your hip, until your body is in a straight line from the shoulder to the ankle, making a 45-degree angle. Contract your abs and hold the position for 30-45 seconds. Repeat between 5 and 10 times and then change sides.

Remember that the Plank is a exercise very complete that will allow you to have a flat abdomen and belly, but you must do it properly and with a previous warm-up or muscle stretching, to prevent injuries.


Video Medicine: How to Do a Plank | Back to Basics with Holly Rilinger (May 2021).