Some still think that to have a strong and sculpted abdomen you need to perform exhausting sessions crunch? Mistaken!
Today we will talk about the plank, the most effective exercise for getting abs of steel and improving posture. It only takes a few minutes a day, no special equipment is needed and you can do it anywhere, even at home.
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What is the plank
The plank is an isometric exercise that mainly strengthens the core, but also the legs, arms and glutes. In short, a single exercise that involves multiple muscle groups.
There are many variations of different degrees of difficulty. The classic one is the ‘front plank’, with support on the elbows, forearms and toes. But there are also the ‘side plank’, lateral to be performed on the side and the ‘reverse plank’, with the stomach turned upwards.
In the beginning it is good to perform static exercises. Then, over time, you can switch to dynamic versions of the plank. Get on and off with your hands, mountain climber, roll back and forth, swing right left etc …
And to intensify your workout, planks can be performed using the trx o the fitball.
The plank is an exercise used in many fitness disciplines, and more. Yoga and pilates, but also functional training, crossfit, boot camp and calisthenics.
What benefits does the plank bring
Certainly the plank is the most effective exercise for getting abs of steel, however it involves many other muscle groups in the body.
In particular, the back is strengthened thus ensuring a better posture, the buttocks are firmed, the legs become more toned and obviously the stomach flatter.
But not only that, already after a few workouts, there is a greater elasticity of the muscles and an improvement in balance.
The correct execution of the plank
To get the maximum benefit, the exercise must be done correctly. So let’s see how to perform the basic plank position.
Lie down with your abdomen on the ground, raise yourself up supporting your body with your toes and forearms, with your elbows perpendicular to your shoulders. The body must form a straight line, never bend the knees. The abs and buttocks must always remain contracted.
Duration of the exercise
The more you manage to hold the position, the more benefits you will get.
The advice is to proceed step by step. Beginners can start by holding the position for 10-15 consecutive seconds, for 3 sets with a 30-second break between sets.
As you become more and more trained, gradually increase the holding time up to 1 or 2 consecutive minutes.
Mistakes not to make
To get good results, the exercise must be done correctly. If you do not have the opportunity to be supervised by an instructor, or by another person, the ideal would be to be able to look in the mirror while performing.
Here are the most common mistakes.
Heating: as with any type of physical activity, it must always be performed in order not to run the risk of strains and sprains.
Position of the pelvis: must remain exactly in line with the rest of the body, neither higher nor too low
Shoulders: always aligned with the rest of the body, they must be rigid and never curved
Neck: must not be put under tension.
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(We remind you to carefully read the warnings regarding this article, which can be consulted who”)
