It is a very simple and effective exercise to burn abdominal fat and and slim waist in 1 minutes than doing 100 crunches!
This 1 exercise will burn belly fat and slim waist in 5 minutes than 100 abs crunches
The plank is very effective to wear a flat belly and say goodbye to the belly. Just do a minute of plank every day to achieve numerous benefits in a short time. And it is that exercise of strengthening the core improves posture, helps stabilize the spine and tones the abdominal muscles.
This exercise is perfect for the abdominal area, mostly from the upper torso. While you are in the position that the exercise requires, your corset muscles are extracted almost to their maximum which will make you sweat more.
Remember to keep your back straight at all times while doing this exercise.
For best results exercise for the next 30 days and the changers will be vivid.
WEEK 1: Plank on elbows or forearms
Lie face down on the floor or mat, place your forearms shoulder-width apart, make fists and hold your legs with your toes on the floor. Look downward to relax your neck and maintain a straight posture without arching your lower back. Notice how your abdomen contracts and you breathe normally.
Hold it for a minute, if you can’t, start with 30 seconds and try to improve yourself every week.
WEEK 2: Plank on hands
The posture is the same as the one we explained previously, but with the arms extended and resting on the palms of the hands. In this type of plank it is important to push with your hands on the floor to keep your arms well stretched and separate your shoulders from your ears to avoid injuries and to perform the exercise well.
Hold for a minute, if you can’t, start with 30 seconds and try to increase this mark each week.
WEEK 3: Plank with elevated leg
On these boards the difficulty increases, since the lower part of the body only rests on the tip of one of the feet, making it necessary to have much more control over stability and that implies the work of all the muscles of the legs, core and arms. It can be done with any of the two previous planks, on forearms or hands.
You can hold 30 seconds with each leg or increase it depending on your ability.
WEEK 4: Side Plank
From the plank on your forearms or hands, turn your hips to one side, leaning on the outer side of your foot and raising a straight or bent arm. Try to keep your body straight without your hips falling towards the ground and separating your shoulders from your ears.
Hold this position for 30 seconds on each side.
