How To Do Planks To Flatten Stomach


Plank exercise

Plank exercise is one of the exercises with a great ability to build muscles and give the body agility and flexibility, and this exercise depends on taking a certain position and lifting the entire body by relying on the hand and the limbs of the foot, and maintaining this position for the longest possible period, and plank exercise is one of the exercises for balance and fitness, As it is practiced within yoga exercises, and there are two main types of plank, namely: the complete exercise, where the balance of the body depends on both arms, and the lateral plank, where the balance of the body depends on one arm.

Benefits of plank exercise

  • It increases the strength of the muscles in the body, especially the muscles of the abdomen, buttocks and butts.
  • Gives the muscles around the back, and shoulders flexibility.
  • It greatly reduces neck pain, and relieves back pain because it tightens the muscles in those areas.
  • It treats the problem of cellulite or sagging skin in women, as it reduces the amount of fat accumulated in the body.
  • Improves mental, and physical balance, by forcing the parts of the body to support in certain positions.
  • It improves a bad mood and relieves the body of feelings of tension and restlessness.

  • Loosens muscles that stiffen as a result of sitting for long periods.


How to practice plank exercise

The full plank

  •  Lay the exercise rug on the floor, and lie on it in a push-up position with your forearms lowered on the floor so that your elbows and fists are level on the floor.
  • Flex the toes down, keeping in mind the use of the body's muscles, by pulling the navel towards the spine and tilting the pelvis.
  • Straighten your body in a straight line, so that your spine and neck are not arched, be careful not to allow your hips to bend, and look at the floor in front of you rather than looking up.

  • Hold the position for 60 seconds or more, depending on your stamina, then rest and repeat the exercise several times.

Lateral plank

  •  Lay the exercise rug on the floor, and lie on your left side with one side all over it.
  •  Use the left elbow to reach balance and support the body, taking into account that the elbow is directly under the left shoulder, then tighten the muscles of the buttocks and abdomen to maintain the posture.
  •  Hold the position for 20 seconds, then rest and repeat the exercise. You can also make the exercise more challenging by raising the hips and basing the body weight on the left hand, then lifting the elbow off the ground and lying with all the weight on the hand only and then extending the right arm and maintaining the position for the longest period Possible.
  • Do plank exercises on a daily basis, taking into account the gradual increase in the duration of the exercise, adding 10 seconds day after day.


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