Spare 60 Seconds A Day And In Only A Month You Will Have A Flat Stomach
We all know that the fat around the belly area is one of the hardest parts to burn. And we all want flat and ripped stomach, but nobody wants to do sit-ups. But, you shouldn’t be worried, because we have the best solution for you. You can have flat stomach without doing sit-ups all day. The fitness experts have found a simple exercise that can replace even a thousand sit-ups.
The exercise is known as ‘a plank’ which is a static exercise and involves the hands and toes of your body. It is to lay down your weight on your toes and hands and make your body straight.
The movements are very less in this exercise and you will get a result of sturdy and flat stomach. The other benefits of this exercise are painless back as well as strong abdominal muscles.
What is extremely important about it is that if you practice it several times a week for ten minutes a day, you will have better results than if you did 1,000 sit-ups.
Nevertheless, you need to make sure that your body is in the correct starting position, and respect these instructions:
Firstly keep your palms on the floor and press them firmly. Later keep your shoulders distant from each other by stretching them properly. Make sure your neck is elongated and your hands are stretched enough and not loosen up. – You have to activate the muscle in your lower body as well to perform this exercise. The most used part of the body for this exercise is abdominal muscles but the firmness in legs is also important. You can relying on the toes and make it tensed or you can squeeze the buttocks to get the necessary charge in the lower body. – Keep your body in straight line, don’t raise the buttocks too much. Keep them in lower pace and don’t make a triangle of your body. – Keep a rhythm in your inhale and exhale process when you hold on the right posture.
To get the right posture, you can also assume that your have a glass of water on your back and you are trying to balance it properly or a ball is rolling the nape side towards you heel. This will help you to hold a right position before you start the exercise.
One Exercise That Is More Powerful Than 1,000 Sit Ups: 60 Seconds A Day To 6-Pack Abs
We all exercise for two reasons: to improve our health and to look better. Tight abdominal muscles are not essential for the first, but are for the second reason. If you want to have six packs then this is a perfect exercise.It will tighten your muscles and provide a flat belly.
This exercise engages all the core muscles at once, she targets the transverse abdominals, gluteus maximus, and anterior deltoids. Journal of Medicine and Science has proven that this exercise engages all abdominal muscles simultaneously, improves strength and stability.
The beauty of this exercise is in its benefits .By doing it you work out the transverse abdominals( muscles that run sideways under the top layer of abdominal muscles),and these muscles are responsible for pulling and tightening the core muscles. You can get this benefits by doing sit-ups because they don’t engage these muscles, and these are the most important muscles to work out if you want to flatten your belly and reduce your waistline.
Here’s how to do the exercise:
Put your hands( separated at a shoulder’s width)and knees on the ground .Then elongate your neck , lift your head so that your face is parallel to the floor and extend the right leg back by resting your weight on the toes(extend the left leg in the same position).Make sure that :your body weight is evenly distributed on your hands and toes, buttocks to be lower than the shoulders, and your body extended in a single straight line head to heels.
The next step serves to tighten your midsection.While doing it bread slowly in and out ,and try to hold this position for up to 60 seconds. Then lower your knees slowly to the floor, lean back and sit on your heels and rest.
This exercise needs to be repeated three times.
It may look like “piece of cake “ exercise, but it is very difficult at the beginning. It is important not to force your self, so start slowly and gradually move to the main goal ,and it is holding you in the position for 60 seconds.
Steps for Plank Exercise:
Keep your wrists and shoulders in line and your back in straight position while pressing your knees and hands on the ground. – Try to look up at least 30 inches ahead from your body. The position of your back of the head should be parallel to the ceiling and nose should be facing towards the ground. – Now extend the right leg down while keeping your fingers bent. Then extend the left leg. So now you will have your full body weight on the hands and toes. – Then tighten up the midsection area muscles and remain in the position for 20-60 seconds. – Then move your knees down to the floor. You can then sit on the heels while your thumbs keep touching and the knees are separate. – Now move your torso to the thighs. At the same time, try to touch the floor with forehead. Now extend your arms to the full in front and then relax.
It is a well-known fact that belly fat is the most problematic body part for losing weight. We all want to have tight stomach muscles but we also hate doing difficult abs. But do not worry, there is an easy solution. The fitness experts claim that they can solve the problem with this exercise which can replace 1000 traditional abs.
This exercise is known as “the plank”. During this exercise all the body weight makes pressure on the hands and toes while the rest of the body is flat as a plank. You shouldn’t move your body at all. This exercise will surely make your abdomen flat and tight. It also helps against back pain because the stomach muscles are affecting the body posture as well.
To do this exercise properly you must be sure that your body is placed in right initial position. The instructions below will help you:
After you put your hands firmly on the floor, you must keep your shoulders straight as well as your neck. Although the main focus is on your stomach muscles, you should feel “a fire” in your legs. In order to feel this you should place your heels so the pressure will go on the toes and then you will feel tenseness in your thigh muscles. After that, contract your butt muscles so the muscles in lower body part are activated. Try to keep your butt in a straight position and not raising it up in the air. So keep your whole body flat not in a shape of a triangle. Breathing is also very important. Breathe evenly as it will help you stay longer in this position.
To hold the body in this position as it is very important, you need to imagine that you have a glass of water on your back and you try to keep the glass balanced so the water won’t spill out.
Now you are ready to start doing this exercise.
Place your knees and hands on the floor and make sure that your back is flat and the shoulders are slightly wider than shoulder-width apart. – Keep your neck and spine straight by looking at a spot on the floor about a foot beyond the hands. Keep the head in line with your back. – Place your right leg on the floor making pressure on your toes, and then repeat with your left leg. The position is right if you feel that your entire body weight relies on your hands and your toes. – Contract your stomach muscles and stay in that position for twenty to sixty seconds. – Then put the knees down and relax.
Do this exercise three times in a row. Once you get used to doing it, extend the time for more than 60 seconds.