Exercises using bodyweight - a simple and practical way to bring the body in order. The plank is one of these such exercises which is unlikely to go out of fashion. Why is it so? Doing the plank does not require much from you but the result will be significant.
First of all, the plank will improve the condition of your abdominal muscles but not only this. If you start to hold the plank everyday you will have at least seven pleasant changes: your muscles will become stronger, your back will strengthen, your metabolism will speed up, your posture will be improved, a sense of balance will develop, the flexibility of your body will be improved and your psychological condition will become better.
Alternating the plank with dynamic exercises increases the effectiveness of your regular workout in several times. When holding the plank you burn fat like you do with a cardio workout. In this case, all the fat from the cells turns into energy.
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Watching a person doing this exercise gives the impression that it is very easy. In fact, it is difficult enough to keep the weight off your body, standing only on your arms, elbows and toes. You should stretch your back so that you can mentally draw a straight line from your head to your toes.
Strain the abdominal muscles and control the central part of your body. You can not allow sagging or protrusion otherwise the exercise will not be effective.
Now you can look through twenty effective ways how to do plank exercises:
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#1. The straight-arm plank. This is a classical variant of the plank.
#2. Elbow plank. You stand on your elbows instead of arms.
#3. Plank with opposite limb extension.
#4. Plank with arms or legs lifting.
#5. Elbow side plank.
#6. Standard side plank (standing on your arm).
#7. Side plank with twist.
#8. Back plank.
#9. The straight-arm back plank with bent knees.
#10. The dolphin plank.
#11. Pull-up knee plank.
#12. Push-up side plank.
#13. Jumping plank.
#14. Lowered hips side plank.
#16. Caterpillar plank.
#17. Raised elbow plank.
#18. Stir-the-pot plank.
#19. On-the-ball plank.
#20. Plank with side snatch.
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