“Plank” is one of the most popular and most effective exercises around the world. You are working, not only the stomach but also the muscles of the whole body. Dedicate her 5 minutes a day and you will be surprised by the results. The essence of the exercise is, it needs at least once a day as a “float” above the floor a few minutes of relying solely on the hands and feet, writes portal uspesnazena.com! Undoubtedly, placed in such a position even 2 minutes – not an easy task. At this time they are activated by a large number of muscles. But as a result of this exercise, you will have a strong back, buttocks with no cellulite, sculpted legs, flat stomach and nice hands. How to do the exercise “Plank”: “Plank” is a static exercise. Movement does not, so it is important to keep the body properly.

Lie on the floor with belly down. Bend your elbows at 90 degrees and place it in a lying position on his elbows. The body should form a straight line from head to toe. Rely solely on the forearms and the tips of the toes. The elbows are directly under your shoulders. Keep your body as flat as possible, and strained abdominal muscles do not relax. Try not to drop your hips toward the floor.

Feet. Assemble them. It will be harder to keep the balance of which will increase the pressure on the abdominal muscles.

Legs. They should be straight and tight, otherwise the pressure on the right abdominal muscle, which supports the lumbar region of the spine, will also be reduced.

Buttocks. Stretch and do not relax until the end of the exercise, as this increases the activation of all muscles of the lower torso.

Loin. The most important moment. When properly performing the exercises, your lower back should be straight. This means that there must be rounded or dented. Imagine that your back firmly clung to the wall.

Tummy. Bring him in such a position even try to underline below the ribs. During exercises hold your stomach in such a position, but do not hold your breath.

Elbows. To avoid unnecessary load on the shoulders, put your elbows directly under your shoulders joints.

Stay is in this position as long as you can. For starters it is enough 10 seconds. As a rule, people with different physical readiness maintain such a posture from 10 seconds to 2 minutes. After a break of 2 minutes and repeat the exercise. Five repetitions will be enough. If you are a beginner, do not try to break the record, start slowly. It is very important to do this exercise every day, preferably at the same time. The benefits of exercise, “Plank”

Toned buttocks. The exercise is focused on gluteal muscles and hamstrings legs. So not only will you get the desired shape of the buttocks, but you will be relieved and cellulite.

Strong back. During the exercise the lower back muscles, shoulders and also the neck part are active. So, this exercise can serve as prevention of osteochondrosis in neck and lumbar spine. In addition, frees the pain in his shoulders and between the shoulder blades, which occurs as a result of carrying heavy bags or long sitting at a desk.

Tight, attractive legs. The main burden falls on the exercise legs. In doing so include all the leg muscles – from hip to sheets. There is no room for concern if you feel a burning sensation in the muscles – this is a sign that muscles work.

Tight hands. It is obvious that with this exercise together with legs the intensive training is with hands. On them is maintained half of body weight.

Flat belly. When the whole body tense, automatically activate the abdominal muscles, as lower, as the lateral.