Plank Exercise More Effective Make Stomach Flat

There are three different plank position that also targets the muscles of the center. The longer you stay in a plank position, the center of your muscles stronger. You will soon see improvements in your body. But do not do this exercise if you have a problem on the lower back.

1. Basic plank
Begin by placing both hands on the floor, with elbows resting on. You could be clenching each other's hands, or make your palms flat on the floor. Straighten your legs and renggangkan hip-width apart and lift your body with both feet as a buffer. Straight body position, make sure your back is arched, or your buttocks higher. Head facing the floor, a key part of the stomach, then breathe normally. For starters, hold this position for 20 seconds.

The more your body strong, plus the duration of time to survive. For example, 30 seconds, 45 seconds, 1 minute, and so on. Repeat in 3 sets.

For the basic plank, you can also try other variations. For example, rested both elbows on the stability ball, while both feet on the floor. Or the opposite, put both feet on stability ball, while both hands on the floor. Another exercise is to take two stepboard placed within a distance of 1 meter. The second pivot in stepboard the one hand, and both legs in stepboard the other, so that your body looks like a bridge.

2. Side plank
Lying on your right side while leaning on one elbow. Let your left foot piled on top of the right foot, and then push your body upward so that your body forms a perfect triangle on the floor. Do not let your left shoulder thrust forward or backward. Hold this position as long as you can, then repeat on the other side of the body.

3. Sky-dive
Imagine your body position when doing skydiving, but the body is on the floor. Lie flat on the floor with his head facing down, and both arms straight at your sides. Slowly lift your chest off the floor until you can feel the tension in your lower back muscles due to start work. Simultaneously, lift both arms with palms facing upwards, and both thumbs pointing toward the ceiling. Hold for 30 seconds, then lower your chest slowly.

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