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Planking just 2 minutes a day for a great body

Planking Just 2 Minutes a Day for a Great Body

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    Sep 04, 2015   Author : admin

Posted in: Wellbeing

We all want to lose weight and get a toned body with sexy abs, right? But how do you do that and not spend hours in the gym? An exercise called ‘plank’ will help you. And the great part is that the exercise requires only 2 minutes a day.

Why do ‘planking’? Forget crunches, it works only the front and sides of your abdomen, while planks help tone all muscles of your abdomen as well as define your lower back, hips, upper thighs and arms.

How to do: The point of the exercise is to remain in a static position for 2-3 minutes by holding your body with the help of your arms and toes. It might seem easy, but it’s not. In fact, holding the plank position is extremely difficult, but the results are impressive.

How to do it? 

A. In order to perform the plank exercise, you will need a mat on the floor and a little bit of free time. Lie face down, take a deep breath in and out. Bend your arms in elbows at a 90-degree angle and take a plank position. Make sure your elbows are in line with your forearms.

B. In the process of performing the plank exercise, lean only on your arms and toes. Keep your legs together, do not spread them as it might injure your knees.

C. Make sure your body remains straight. In order to do that, contract your buttocks and abs and do not ‘fall’ down with your hips. Keep your buttocks and abs contracted throughout the entire exercise. If you relax any of the above-mentioned muscles, it will put stress on your lower back, and that is dangerous. 

The plan for toned abs. If you are just a beginner, do a plank for 10 seconds at first. Add 5 seconds every day until you reach 2 minutes. Do not rush, you can only reach 2 minutes gradually. It’s not the time of the exercise that matters, but the correct form of performing it.

Avoid these mistakes! The common mistake when performing the plank exercise is keeping your abs, buttocks and legs relaxed. It all results in putting stress on your lower back. And excessive stress in your lower back leads to injuries.

The weight must be well-balanced throughout your body. Many people try to shift their weight to the elbows, which makes the exercise useless.

By regularly performing the plank exercise, you get beautiful and tones abs as well as strengthen the muscles of your back, arms and legs. Plank is also an irreplaceable helper in toning your butt, which for us, ladies, is a good thing! 


Image: | MYC Writer: Polina Tikhonova

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