Plank: a perfect routine for a flat abdomen

While we won't achieve too much at first doing the bench press or plank, it's important not to get discouraged and continue with the practice to gain stamina and get multiple benefits.

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Do you know the plank? It is one of the new techniques that, over time, are perfecting the exercise routine for better performance and flat abdomen and can be done safely at home.

The world of fitness is in its prime and a new culture of body care and nutrition has permeated a large sector of the population, changing the mindset regarding these topics.

In this article we suggest you discover if you are not yet familiar with it, a new routine to show a flat abdomen: the plank. A method that has arrived with force in all gyms and, moreover, that allows you to practice at home, without buying any type of accessory. Do you decide to try it?

What is the plank?

The plank (in English) also receives the name of an aerobic bench or horizontal bench. They are static strength exercises, without movement, whose goal is muscle contraction through the use of resistance. This increases muscle strength and the size of the muscles involved.

In this isometric exercise, the muscles of the torso, abdominals, glutes, back, arms, and also hips and legs work. And, thanks to these comprehensive results and the simplicity of putting it into practice, it has become one of the essential routines in almost every workout at any gym. However, it is important to note that we can also do this at home.

Read also: Do you want toned legs and buttocks? Don't miss these 5 exercises!

How is it done to get a flat abdomen?

For optimal performance of the muscles that are exercised, it is very important that the posture is as correct as possible. Otherwise, we will not have the desired results.

In particular, people who suffer from weakness in the lumbar region must be careful to keep the abdomen as a possible contract during the exercise. Also, it is convenient for this routine to be gradual. In this way, we will start at 1-minute intervals until, over time, we can reach a duration of 5 minutes of the exercise.

Steps and tips to do the plank and have a flat abdomen

• We are lying face down on the ground.
• We bend the elbows at an angle of 90 degrees, at shoulder height.
• We elevate the body, the weight of which will remain on the forearms and on the toes.
• Our body has to draw a straight line from head to toe.
• The abdomen must be tightened during the exercise, but without holding the breath.
• We will remain in tension as long as we can, or what we have set ourselves.
• It is recommended to repeat it 3 or 4 times.

Benefits for the body and for having a flat abdomen

Undoubtedly, the daily practice of the plank is very useful for maintaining good physical shape:

Strengthen your abs

The plank technique is a specific exercise for the development of the abdominal muscles. It mainly works the bottom and sides of the abs and helps us have a flat stomach. Unsurprisingly, in boxing, you train very often with this method, due to the direct impact it has on your abs.

Develop your back muscles

With the plank, all the muscles of the back, shoulders, and neck are strengthened. By strengthening the paravertebral muscles, we will put less weight on the vertebral discs, improving our posture and well-being.

Improve your posture

The plank can significantly improve our posture, as its daily practice makes us keep our shoulders straighter. In addition, with this exercise we help prevent low back pain and, above all, stabilize the spine in the lower back area, to avoid pain.

However, we must remember that it is essential to do it correctly and follow all directions, otherwise we may aggravate the pain or strain muscles or parts of our body without needing it.

Also read: 6 techniques for maintaining correct posture

Tones buttocks and legs

Another area that tones up with this exercise is the glutes. With the plank you increase the volume of the buttock and strengthen the hamstrings, that is, the back muscles of the buttocks. Strong legs are also essential for good posture.

Defines the arms

By maintaining the weight of our body, the arms, and more, are strengthened. In this way, we avoid muscle weakness and flaccidity that worry women a lot after a certain age.

Furthermore, we achieve this without having to use weights and without increasing muscle volume. It cannot be denied that with the arrival of the plank, a multitude of possibilities opens up to improve our physical fitness. Try it!
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