Buzz
The crunching method, favored by women for its high effectiveness yet considered highly challenging, has been surpassed by a new, more effective, and easier-to-perform exercise technique discovered by experts.
This exercise, easy to perform, burns a significant calorie amount comparable to 1000 crunches. Named plank, it involves supporting your entire body weight on your hands and toes, making it an ideal workout for the abs by engaging all major muscle groups including the transverse abdominis, rectus abdominis, external obliques, and the glutes.
Planks: The ultimate crunch replacement
For effective training, avoid any movement or shifting while performing the plank. Aim for at least 3 days a week, doing 3 one-minute sessions daily. Just 60 seconds of planking equals the impact of 1,000 crunches.
Persistence in practice will eliminate belly fat and firm up the waistline for women, in addition to significantly reducing back pain.
How to Perform the Plank Exercise
Step 1
Step 2: Ensure your legs and back are straight, distributing your body weight evenly between your toes and elbows.
Step 3: Tighten your abdominal muscles and hold the position for 60 seconds.
Step 4: Repeat this posture for 3 sets, each lasting 60 seconds.
Notes:
- This move not only tightens the abdomen but also strains the legs. If you don't feel it, extend your legs further and tighten your glutes to activate the lower body muscles.
- Your hips should not be raised high. Your body should form a straight line, not a triangle, and your belly should not sag.
- Inhale and exhale in rhythm with the exercise.
Start with 60 seconds per session. As you get accustomed, increase the duration to total 10 minutes of plank per day, experimenting with more challenging positions.
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