One of the toughest areas of your body to shape is the belly. Also, losing weight in your belly region is a nightmare. And when you think about doing sit-ups? Thankfully, fitness experts have found a solution which, they claim, can replace even a 1,000 sit-ups.
You may have heard about the “plank” exercise. It is a static exercise, BUT do not think for a second that it is easy just because it’s static. The whole body weight lays on the hands and toes, while the body is straight as a board. You mustn’t move an inch while doing it. This is the best way to get your flat stomach if you hate sit-ups, plus it will give you a painless back, because the strong abdominal muscles support the spine.
You should also note 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.
However, you must position your body the right way if you want to have success.
Here are the instructions:
- Start by pressing your palms firmly on the floor. Then, stretch your shoulders so that they are as distant from each other as possible. Your neck should be elongated. You should feel your hands comfortable, not like they are about to loosen up.
- Even though the abdominal muscles are the main subject here, you should also feel “fire” in your legs. If you don’t feel such sensation, set your heels further relying on the toes of the feet so that the quadriceps are more tensed, and then squeeze your buttocks in order to activate the muscles in the lower body.
- Make sure you don’t raise your buttocks, but hold them lower. Your body must be as a straight line, and not as a triangle.
- To hold this posture a bit easier, breathe in and out rhythmically.
- Because holding your body in the right position is essential, imagine a glass of water balancing on your lower back or a ball rolling from your nape to heel without being stuck in the lower back.
Now, you can start doing this exercise:
- Press your hands and knees on the floor so that your wrists are in line with your shoulders and your back is straight.
- You should look up about 30 inches ahead of you. Your nose should be facing the floor, and the back of your head should be positioned in a parallel position to the ceiling.
- Stretch your right leg to back so that the fingers are bent and then extend your left leg. At this point, your entire body should be resting on your hands and toes.
- Tighten your abdominal muscles and hold for about 20-60 seconds.
- Bending your knees, sit on your heels so that the big toes touch while your knees are separated.
- Proceed by lowering your knees toward your thighs, while lightly touching the floor with your forehead. Stretch out your arms in front of you 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.