This amazing exercise is called “a plank”, and it is static, but all the weight of the body lays on the hands and toes, while the body is straight as a board. The body cannot move an inch, and this is the way to a flat and sturdy stomach, as well as to the painless back, because the strong abdominal muscles support the spine.
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:
First place your palms firmly on the floor and stretch your shoulders as distant form each other is possible. Keep your neck elongated. Do not loosen too much your hands but to feel them comfortable.
Although the main focus is on the abdominal muscles, you should also feel “fire” in your legs. If not, 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.
Do not raise your buttocks, but hold them lower. Your body must be as a straight line, and not as a triangle.
Breathe rhythmically to hold the posture a bit easier.
Holding your body in the right position is essential and you can easily achieve this if you 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.
Press your hands and knees on the floor so that your wrists are in accordance with your shoulders and your back is straight. Gaze upward around 30 inches in front of you. Your nose confronting the floor, position the back of your head in a parallel position to the roof. Stretch your right leg to back so that the fingers are twisted and afterward expand your left leg. Right now, your whole body ought to be laying staring you in the face and toes. Fix your abs and hold for around 20-60 seconds. Bowing your knees, sit on your heels so that the huge toes touch while your knees are isolated. Bring down your knees toward your thighs, while softly touching the floor with your temple. Stretch out your arms before you and unwind. Do this activity three times in succession. When you get used to doing it, amplify the ideal opportunity for over 60 seconds.