Here are all the plank exercises to do at home, the best sport for firming and losing weight: tips and results!
The plank, which in English means “board”, is a type of exercise for the abs that is making a lot of talk about itself, because it is an activity that can be carried out comfortably even at home . All you need to do it, following these short tips, is the desire to work a bit, getting excellent results in exchange.
It’s about testing yourself with so-called isometric abs, an exercise that defies gravity by keeping your muscles tight. But let’s find out more!
What is plank? Correct position and execution
With this exercise anyone can lose weight while staying at home. In addition, these do not even need equipment, if not a carpet to rest on the ground.
To carry it out, all you have to do is get on your knees and lean on the ground with your elbows. At this point, bring your feet back, tensing your legs, and lift your pelvis , making sure you are straight with your back parallel to the ground.
As soon as we assume this position we will feel the abdomen pull, and we will have to try to resist : it is possible to perform several series from a few seconds to then progressively remain in position for 1 minute and so on. This, in fact, is the classic exercise that the more you perform, the more the performance improves .
In fact, in addition to the abdominals, there are other muscles involved , including the buttocks , back, legs, transverse, shoulders, obliques and chest: in short, an exercise that if performed correctly can truly be considered complete!
Plank for the abdomen: other exercises
However, there are variations, for those who are more familiar and are now at a good level of mastery of the exercise. These involve the use of simple accessories such as the swiss ball , in Italian Swiss ball or gymnastic ball, in order to give the work routine greater variety and therefore keep motivation high.
The variations on the Swiss ball require the forearms, or the feet, resting on the ball. In both cases, the difficulty in staying balanced increases and therefore the training for the muscles of the central trunk. Alternatively, it is still possible to remain sideways on one forearm, to lift, and with the other arm to lift a weight. This type of plank is known as powell plank .
The suggestions regarding this activity not only concern any equipment to be added to its normal course, but also the way it is practiced. There are in fact several positions for the plank.
In addition to the aforementioned side plank, which can be performed with or without weight . There is also an easier posture, designed to help beginners, which involves leaning on the knees , or even the possibility of raising one of the two legs to a height that is considered comfortable, to then normally start a series; after this series, you can change legs and repeat the work.
Photo source: https://pixabay.com/it/persone-donna-yoga-jas-meditazione-2557452/