The plank is one of the most effective isometric exercises for losing weight, slimming your waist and toning your muscles . Being a complete exercise, it allows us to work various muscles of the body.
Isometric exercises are a type of exercise that allows you to perform static muscle contractions, i.e. without moving. These exercises allow us to work with our own body weight to achieve excellent results.
The plank is a complete isometric exercise , which involves the abdominal muscles but activates practically all the muscle groups of the back, buttocks and legs.
3 types of plank to tone arms, abdomen, legs and buttocks with your own body weight
Side plank with leg raise
Lying on your side, rest your body on your elbow and the side of your foot. Lift your hips in a straight line from your ankles to your shoulders. Keep your torso stable by contracting your abdominal muscles.
Raise your top leg without bending the knee and hold the position for 5 seconds. Then return to the starting position.
Perform 10 repetitions on each side, holding the position for 5 seconds.
Plank crunches
Place your hands on the mat, stretch your legs keeping your back straight and rest your weight on the balls of your feet. She lifts one knee and aligns it with the opposite elbow. He performs 10 repetitions, then returns to the starting position.
Side plank with hip lift
Lie sideways on a mat, resting your body weight on your lower shoulder and the lateral side of your foot. Lift your pelvis, creating a straight line between your ankles, pelvis, and shoulders, while contracting your abdominal muscles and buttocks.
Bring your hips back down, pause and return to the starting position. Perform 10 repetitions on each side, holding the position for 5-10 seconds.
Keep reading: 15-minute ab workout for a flat stomach – no equipment needed
