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Do This Exercise Without Movement To Tighten Every Muscle

One of the most effective and most popular exercises around the world. It affects the abs, but also the muscles of the entire body. Always give it 5 minutes a day and you will be surprised by the results.

The aim of the exercise is to “float” above the floor for several minutes, at least once a day, relying only on the hands and feet. Undoubtedly, remaining in this position for 2-5 minutes is not an easy task.


At this position, a large number of muscles are activated. As a result of the exercise, you will have a strong back, tight butt with no cellulite, shaped legs, flat stomach and beautiful hands.

How To Exercise The “Plank”


“Plank” is a static exercise, it does not require any movement. Therefore, it is very important to position your body properly.

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your elbows should line up directly underneath your shoulders. Toes on the ground. Keep a neutral neck and spine. Create a straight, strong line from head to toes – a plank, if you will.

Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

  • Feet: Assemble them. It will be hard to keep balance, as the pressure on the abdominal muscles increases.
  • Legs: They should be straight and tight, to increase the pressure on abdominal muscle, which reserves the lumbar spine.
  • Buttocks: Stretch and do not relax them until the end of the exercise, as this increases the activation of all muscles of the lower torso.
  • Lower Back: For proper execution of the exercise, your lower back should be flat. This means that it must not be curved or dented. Imagine that your back adheres tightly to the wall.
  • Stomach: Bring it in and try to even tuck it under the ribs. During the exercise hold your stomach in this position, but do not hold your breath.
  • Elbows: To avoid unnecessary burden on your shoulders, put your elbows directly below the shoulder joints.

Hold this position as long as you can. When you first start, 10 seconds are enough.

People with different physical readiness can maintain this posture for between 10 seconds up to 2 minutes. After a break of 2 minutes, repeat the exercise up to 5 times.

If you are a beginner, do not overdo it, start slowly. It is very important to do this exercise daily, preferably at the same time.

The Benefits Of The “Plank” Exercise


  • Toned buttocks. The exercise is focused on the gluteal muscles and hamstrings legs. So not only will you get the desired shape of the buttocks, but the cellulite will be gone also.
  • Strong back. During the exercise, the lower back muscles are active, also the shoulders and the neck part. So, this exercise can serve as prevention for osteochondrosis in neck and lumbar spine. In addition, frees the pain in the shoulders and between the shoulder blades, which occurs as a result of carrying heavy bags or long sitting at a desk.
  • Tight attractive feet. The main burden of the exercise falls on the feet. It includes all the leg muscles – from hip to the leaves. There is no room for concern if you feel a burning sensation in your muscles – it is a sign that the muscles work.
  • Stretched hands. It is quite obvious that together with the feet in this exercise, you are intensively training the hands. Half of the body weight is held on them.
  • Flat stomach. When the entire body is tense, it automatically triggers abdominal muscles to the bottom and side.


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