One Exercise that Strengthens Your Core Without Any Movement

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Core Conditioning and More

This is exercise at its simplest and best. Planking has become popular for not only strengthening your core but other muscle groups as well. It engages these muscle groups all at the same time and can have benefits such as a toned stomach, stronger back muscles and can also improve your balance and posture.

For something that looks easy it can be a little tricky to hold the position for any length of time. Once you can master it for a couple of minutes there are always other variations you can try.

Have you tried the plank?

planking

How to exercise the “Plank”:

“Plank” is a static exercise. It does not require movement, so it is important to keep the body straight.

Lie on the floor with your stomach facing down. Bend your elbows 90 degrees and set in the lying position on your elbows. The body should form a straight line from head to heels. Rely only on your forearms and the toes on your feet. The elbows should be directly under your shoulders. Keep your body as flat as possible, strain the abdominal muscles and do not relax. Try not to lower your hips toward the floor.

Feet.  Hip width apart. It will be more difficult the closer they are together.

Legs. They should be straight and tight.

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

Lower back. The most important moment. For proper execution of the exercise, your lower back should be flat. This means that it must not be curved or dented. Imagine that your back adheres tightly to the wall.

Stomach. Bring it in, and in such a position, try to even tuck it under the ribs. During the exercise hold your stomach in such a position, but do not hold your breath.

Elbows. To avoid unnecessary burden on your shoulders, put your elbows directly below the shoulder joints.

Hold this position as long as you can. To begin with, 10 seconds is enough. As a rule, people with different physical readiness maintain this posture for 10 seconds to 2 minutes. After a break of 2 minutes, repeat the exercise. 5 repetitions will be enough. If you are a beginner, start slowly.

sources:
Healthy Food Team
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