Having a flat stomach is the dream of all athletes who crowd gyms every day. Finding at all costs the sport that burns the most calories is the priority of those who want to lose weight and see in numbers what will later supposedly translate into a loss of body fat.
But to achieve our goal of being in shape, common sense tells us that we have to beat ourselves in the gym. But what if they told you that you can achieve your goal of having a flat stomach in less than a minute a day? .
There are many very simple, quick and easy exercises to do at home . With this exercise routine in which you only have to invest 30 seconds of each one in a minimum of 3 series and 2 to 3 times a week, results are guaranteed in a very short time. It is about the abdominal iron or “plank”, which has become the star exercise of fitness to work the abdominals in an integral way
If you are a beginner, planks of 10 to 30 seconds are perfect, and if you are more experienced, try not to exceed two minutes.
Even the most experienced athletes with the greatest muscular strength recognize that irons or planks, whatever type of plank is executed, is a very intense and demanding abdominal exercise . In addition to directly engaging the abdominal girdle muscles that make up the six-pack, there is a good workout for the dorsal muscles, biceps, and triceps .
Approach the floor as if you were going to do a push-up, with your elbows bent to 90 degrees and both forearms resting on the floor. Keep your body in a straight line from the top of your head to the balls of your heels. Start doing it as much as you can, then try to get through it every day.
Five reasons to plank every day:
1. Greater muscle definition
The plank engages the transverse abdominis, rectus abdominis, obliques, and gluteal muscles. This is important because each muscle group has a different purpose and gives you a different definition:
- The transverse abdominis increases abdominal pressure so you can lift more weight and also helps flatten the abdomen.
- The rectus abdominis improves performance in sports that require jumping and gives the “six pack” look.
- The obliques are responsible for the lateral flexion and twisting movement of the waist. Developing these muscles also help give the body the hourglass look.
- The buttocks support the back and help to have a well shaped and strong buttocks.
2. Reduces the risk of injury
Strong and worked abdominals give the body the ability to perform movements in all planes. In order to perform sports or daily activities without pain, a strong “core” is essential. The plank is a safe way to build muscle and protect your spine and hips during movement.
3. Training anywhere
The iron is an ideal routine to do at home, on a trip or in any space, open or closed. You don’t need any equipment or a lot of space. And, if you’re short on time, you can still get a good workout doing planks.
4. Improve posture
A strong abdomen translates into a more upright body. Having a solid foundation makes your body look taller and more upright, and you’re less likely to slouch. The core muscles support the spine, which is what contributes to great posture.
5. Improves balance
A solid core increases stability throughout the body. It is essential for balance and coordination. If the abdomen is weak, it will be much more difficult to find the balance. There’s a reason yoga practitioners have great balance: Your core supports every movement you make and keeps you in alignment.
Recommended by Harvard
In 2017, a group of scientists from Harvard University were intrigued by the contentious issue of “the best abs exercise ” and after rigorous research, they published a study called ‘Core Exercises’. In their conclusions, the experts recommended an exercise: the plates.
Unlike what happens with classic abdominal exercises , which only strengthen the abdominal muscles , planks work all the abdominal muscles in a balanced way ; protecting -above all- the lumbar part of the back, which is usually the one that suffers the most with classic abdominals.
