Let’s learn how to do the popular “Plank” exercise for weight loss

The Plank is recognized as the most popular and effective exercise, which has a positive effect on the abs, arms, and glutes. Moreover, it is beneficial for people who are struggling to lose lower belly fat. To get your body in shape, it is enough to hold the plank twice a day the plank is a unique exercise that is becoming more popular every year.

There are plenty of reasons for this. First, it allows you to effectively work various muscle groups without resorting to sports equipment or exercise machines. Second, all you need to do the plank is a small, firm, flat surface—the floor (preferably with a mat). You’ll find more details about doing the plank exercise for weight loss below.

Side Plank

Your body is stretched out in a straight line, legs stacked one on top of the other, abs engaged; rest one hand on the floor and place the other on your waist. It is important that your pelvis does not drop down. Then turn to the other side. During the turns, the main thing is not to drop to your knees: use the classic plank for the intermediate position.

Classic

Lie on your stomach, resting on your elbows (elbows bent at a 90-degree angle) and the balls of your feet (which should be together). Tighten your abdominal muscles without holding your breath, and keep your body parallel to the floor. Do not arch or round your lower back. Look down so you don’t lift your head.

When you first start training, hold this plank position for at least one minute every day, increasing the time by half a minute each day. Work up to holding the exercise for three minutes. But there’s no time limit: the longer you hold the position on your elbows and toes, the better it is for your figure.

To make the exercise more challenging, rest on your palms, fists, or fingers, or lift one leg or arm up at a time: this will engage your abdominal muscles more intensely.

With a lunge

While in the classic plank position, step your left leg forward and place it as close as possible to your left hand: keep your hips level—do not arch or stick them out.

Return to the classic plank position, then repeat with your right leg.

Three-minute ab workout

• Classic plank – 1 minute.

• Alternately extend your arms out to the sides parallel to the floor – 15 seconds per arm.

• Do the same with your legs – 15 seconds per leg.

• Raise your left arm and the opposite leg, then your right arm and the opposite leg—15 seconds per combination.

• Return to the starting plank position.

You have to admit, these exercises aren’t exactly difficult. Despite their simplicity, they deliver the desired results in record time.