The coaches recognize that one of the most effective exercises for the abdomen is Plank.However, there are countless variants when practicing Plank to help you increase the efficiency to help the muscles are strengthened as well as help the waist more toned.Once you have been able to practice Plank, you should change into postures to help keep your daily training from being boring.Refer to how to practice Plank with supporting tools such as chairs, walls or balls below:
This is the basic plank movement.However, if the body is familiar with the pace of the Plank, switch to some of the following variants.
Plank raising legs on the chair
- You leave the posture similar to the normal Plank practice, except that the legs will be raised and placed on the chair to create a stronger pressure on the upper abdominal muscles.You can use normal chairs or sofas, tables ...
- Try to keep your back straight and breathe naturally when practicing this position.
- Perform 15 times/ Hiep (total 4 rounds).
Plank with the ball
- Start at the position of putting 2 forearms on the board is the ball, then rolling the ball.Hold this position for 60 seconds, then carefully use the ball to roll the ball and move to the original position, the posture remains unchanged.
- Find the position of the forearm on the ball most firmly to ensure a strong impact on the abdominal muscles and the entire upper body, breathing naturally.
- Perform the movement 20 times/ Hiep (total 3 rounds).
Plank with walls
- You hold the whole forearm on the board, the body parallel, while pushing the foot against the wall and keeping this position.
- The higher the height of the foot on the wall, the more difficult exercise will be, but the effect is also higher.If you can do this exercise for 60 seconds, you will see the abdomen has a great and wonderful change.