This is the amount of time you need to hold the plank to get a flat stomach - Walla! health

2021-10-08T14:13:45.233Z

A flat stomach is a dream of many, but not everyone has the strength to exercise for several hours a week. Fortunately there is one exercise that will get you to the coveted abdomen and it does not last more than a few minutes

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This is the amount of time you need to hold the plank to achieve a flat stomach

A flat stomach is a dream of many, but not everyone has the strength to exercise for hours several times a week.

Fortunately there is one exercise that will get you to the coveted abdomen, and it lasts no more than a few minutes

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So how do you do it right?

“Imagine a straight line in your body running from the ears through the shoulder, thighs, knees, to the ankles,” explained Sclar who stressed the importance of proper practice to avoid unnecessary injuries.

"As with any exercise, proper posture reduces the risk of injury. If, for example, you let your thighs fall in during exercise, you put yourself at risk of spinal overexertion that can cause back pain. If you do the usual wrong, you will not exercise the muscles, but "Just put pressure on the joints or the spine, which can cause injury," he concluded.

If you do not succeed - a sign that your abdominal muscle is very weak.

Woman makes a plank (Photo: ShutterStock)

To make a plank hold in a static position for as long as possible, it is possible on the palms or forearms.

The fingers should be spread out and the hands shoulder-width apart above the wrists.

The shoulders should be away from the ears and neck in a neutral position.

If you are a beginner, it is recommended that you first try to hold 4 sets of 30 seconds, with a short rest between them, and over time extend the time spent in the pose.

At the end of the exercise, lie on your back and stretch one knee to the opposite side each time to release and stretch your back.

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If you are unable to hold the plank for even a few seconds, it is a sign that this muscle (abdominal width) is very weak in you and then you should start with exercises of a few seconds and do more sets.

Over time the muscle will strengthen and in a short time you will find that you can stay in position for much longer.

If holding a plank for a minute is not a big deal for you, you can combine side plank exercises or add movement by touching the opposite hand on the shoulder and returning the hand to the place or inserting the knee and taking it out to a basic plank position.