We all know that the fat around the belly area is one of the hardest parts to burn. And we all want flat and ripped stomach, but nobody wants to do sit-ups. But, you shouldn’t be worried, because we have the best solution for you.
You can have flat stomach without doing sit-ups all day. The fitness experts have found a simple exercise that can replace even a thousand sit-ups.
This amazing exercise is called “a plank”, and it is static, but all the weight of the body lays on the hands and toes, while the body is straight as a board. The body cannot move an inch, and this is the way to a flat and sturdy stomach, as well as to the painless back, because the strong abdominal muscles support the spine.
Fitness experts say doing this exercise several times a week for ten minutes a day will give better results than doing 1,000 sit-ups.
It’s important to ensure that your body is in the right position before starting the exercise.
In fact, these five points are essential:
- First, you need to get on the floor and press the palms tightly on the ground. Then, you need to stretch your shoulders and move them from each other as much as possible in order to ensure that the neck is properly elongated. The hands should feel comfortable, but they should not be too relaxed.
- You should know that the main focus is in the abs, but you will also notice that your legs will feel some benefits as well. But, if you don’t feel anything (in your legs), then you should set your heels wider apart holding your body on your toes in order to create tension in the quadriceps and after that, squeeze the buttocks so you can activate all the muscles in the lower body.
- Keep your buttocks lower – don’t raise them. Make sure you keep your body in a straight line, not as a triangle.
- Make sure you are breathing properly, so you can stay in this position much easier.
- In order to be sure that the body is straight all the time, you should imagine that you have a glass of water on your back. It will help you keep your balance.
Now, you can start doing this exercise:
- Your back straight, press your hands and knees on the floor so that your wrists are in line with your shoulders.
- Look up about 30 inches ahead of you. Your nose facing the floor, position the back of your head in a parallel position to the ceiling.
- Stretch out your right leg backwards, your toes bent. Then stretch out your left leg. At this point your entire body should be resting on your hands and toes.
- Tighten your abdominal muscles and hold for about 20-60 seconds.
- Bending your knees, sit on your heels so that the big toes touch while your knees are separated.
- Lower your knees toward your thighs, while lightly touching the floor with your forehead. Stretch out your arms in front of you and relax.
- Make sure you do this exercise at least three times in a row. As you make progress with this exercise, extend the time for more than one minute.