Have more than three months passed and you still haven’t managed to forget about the summer beer belly? In the supermarkets there are already polvorones and nougat tablets and you still have not lost the extra kilos that you gained in the months of July and August. You can still do it and Harvard University makes it easy for you. You have found the perfect exercise. It only requires 30 seconds a day, no material and its results are, according to the university center, fast and visible. In fact, the doctors from the Harvard Medical School came to the conclusion that compared to the abdominals , this exercise is the perfect one to eliminate the fat incorporated in the abdomen and develop the abdominal area effectively.
In 2017, a group of scientists from Harvard University were intrigued by the contentious issue of “the best abs exercise” and after rigorous research, they published a study called ‘Core Exercises’. In their conclusions, the experts recommended an exercise: planks . It is one of the most complete activities to achieve greater muscle definition since it involves the transverse abdominis, rectus abdominis, oblique and gluteus muscles.
There are many very simple, quick and easy exercises to do at home . With this exercise routine in which you only have to invest 30 seconds of each one in a minimum of 3 series and 2 to 3 times a week, results are guaranteed in a very short time. This is the abdominal iron or “plank”, which has become the star fitness exercise to work the abdominals in a comprehensive way.
If you are a beginner, planks of 10 to 30 seconds are perfect, and if you are more experienced, try not to exceed two minutes.
Better than classic crunches
Even the most experienced athletes with the greatest muscular strength recognize that irons or planks, whatever type of plank is executed, is a very intense and demanding abdominal exercise . In addition to directly engaging the abdominal girdle muscles that make up the six-pack, there is a good workout for the dorsal muscles, biceps, and triceps .
Approach the floor as if you were going to do a push-up, with your elbows bent to 90 degrees and both forearms resting on the floor. Keep your body in a straight line from the top of your head to the balls of your heels. Start doing it as much as you can, then try to get through it every day.
Five reasons to plank every day:
1. Greater muscle definition
The plank engages the transverse abdominis, rectus abdominis, obliques, and gluteal muscles. This is important because each muscle group has a different purpose and gives you a different definition:
- The transverse abdominis increases abdominal pressure so you can lift more weight and also helps flatten the abdomen.
- The rectus abdominis improves performance in sports that require jumping and gives the “six pack” look.
- The obliques are responsible for the lateral flexion and twisting movement of the waist. Developing these muscles also help give the body the hourglass look.
- The buttocks support the back and help to have a well shaped and strong buttocks.
2. Reduces the risk of injury
Strong and worked abdominals give the body the ability to perform movements in all planes. In order to perform sports or daily activities without pain, a strong “core” is essential. The plank is a safe way to build muscle and protect your spine and hips during movement.
3. Training anywhere
The iron is an ideal routine to do at home, on a trip or in any space, open or closed. You don’t need any equipment or a lot of space. And, if you’re short on time, you can still get a good workout doing planks.
4. Improve posture
A strong abdomen translates into a more upright body. Having a solid foundation makes your body look taller and more upright, and you’re less likely to slouch. The core muscles support the spine, which is what contributes to great posture.
5. Improves balance
A solid core increases stability throughout the body. It is essential for balance and coordination. If the abdomen is weak, it will be much more difficult to find the balance. There’s a reason yoga practitioners have great balance: Your core supports every movement you make and keeps you in alignment.
