Changing some areas of your body that you don’t like is possible through exercise. It is no surprise to anyone that a healthy diet and physical activity is the key to having an excellent figure and, above all, being healthy.
In fact, the plank exercise will mark your abdomen and slim your legs in a month. Not only will he improve appearance, having a strong core will help reduce the risk of back injury and improve stability. You should just try to put less pressure on your spine and hip flexors compared to other types of exercises like traditional crunches.
However, plank variations are a challenging way to increase the benefits so that the whole body can be worked. You just have to remember that first you need to master the basic movement so that you are clear about the correct posture, since in this way they will be safer and more effective.
Side plank: You must lie on one side of your body, so that the elbow is below the shoulder and with the arm flat on the ground. Keeping your legs stacked you will lift your hips, you can place your free hand on your hip or lift it towards the ceiling.
Try to squeeze your glutes while holding the position for 30 seconds and even power for 1 minute. Once you’ve mastered the movement, you can increase the difficulty by raising and lowering your hips, bringing one arm and one leg up. If you want to make it easier, try supporting your knees and bringing your feet back so you can raise your body.
Spider-Man plank: You are going to start in a full plank position. In other words, the hands should be on the ground, the legs extended and activate the core to form a straight line with the whole body. You will now pull your knee to the outside of your elbow, then bring your leg back.
Try to make sure the knee is open and avoid any hip rotation. Try to do 5-10 reps per side, increasing the number to 20 reps on each leg as you go.
Plank with support changes: In this exercise, a transition is made between the forearm plank and the full plank. It begins by supporting the forearms under the shoulders and the glutes, triceps and abdominals are also involved to prevent the spine from arching, in this way you can form a straight line with the whole body.
Try to stretch one arm at a time to lift your body into a full plank, do it slowly until you master the change, then pick up the pace. Perform this movement for 30 seconds, so you will complete a series. Try 3 sets total, but try to reduce the sway in your hips.
Mountain climber: Place your hands slightly wider than shoulder width and use your upper body and pelvis to stabilize them. Brace your abs and bring your right knee toward your chest, without letting your hips rise. Extend your leg and try to repeat on the other side to complete one rep. When you feel comfortable increase the speed, just remember not to lose your posture.
