One situation that many of us deal with throughout our lives is losing weight. In my particular case, I have a hard time achieving it even i...
One situation that many of us deal with throughout our lives is losing weight. In my particular case, I have a hard time achieving it even if I diet, go for a walk, reduce the portions I eat, or drink a lot of water. Anyway, I lose and gain weight but I can never stay stable and healthy.
However, there is a very effective exercise that promises to make you lose weight and strengthen your muscles in record time. These are the planks or abdominal planks.
What does it consist of?
Experts in the sports area explain that it is one of the most complete exercises that exist not only to lose weight but also to tighten the muscles of the whole body in just 5 minutes, of course, if you are disciplined.
How is it done?
1 Lie on the floor on your stomach and lift your body with your hands and legs like when you are going to do push-ups, only you keep your elbows bent at 90 degrees and lean on your forearms.
2 Then, you just leave your body in that position, like a plank, without moving or anything, for a matter of 5 minutes.
Do not forget that both the legs and the feet must be straight and together while you are in the indicated position, this is so that there is pressure. It is also necessary that you keep your stomach sunk but without this cutting off your breathing.
Your lower back should be straight at all times and your glutes should be contracted at all times.
In the beginning, it is complex to be able to stay in that position for that long; so you can start by doing it for 2 minutes while building endurance and reaching the 5-minute goal.
Different ways of making planks
Although in itself the mere fact of resting the weight of your body on the tips of your feet, arms, and forearms suggest a certain type of difficulty and resistance; there are different ways to carry it out, they are the following:
1 Implement a ball or exercise ball
What you are going to do is assume the classic position, only that you will put your shins (shins, tibia bones, and fibula) on the ball and you will lift the weight of your body with all of your arms, resting the weight only on your open hands; that is, you will no longer have them in the 90-degree position resting on the forearms. Remember: your body must be tense and you must breathe normally.
2 Side turn
Known as a side table. You assume the classic position, only you will put your body on its side and lift its weight with a single forearm and the lateral external part of your feet. The arm that you are not using at the moment will go straight to the side and the whole body should be tense, maintaining normal breathing.
Benefits to your body and organism in general
- You will see how your stomach flattens, you strengthen your back, tone your arms, shoulders, legs, and buttocks; and also your cellulite will decrease.
- Your metabolism will improve because what will happen is that you will burn more calories even if you spend many hours of the day sitting. The interesting thing is that if you do the exercise 1 minute 10 times a day, your metabolism will accelerate and it will remain high throughout the day.
- Your posture will improve as your central core will be strengthened. This is because the abdomen directly affects the position of your back, neck, shoulders, and chest.
Diet with which you can accompany your exercise routine
Although exercise alone promises to get your body and muscles strengthened in record time from the loss of calories and general effort, there is no reason why you should not help accelerate the results of it with a good diet.
What nutrition connoisseurs recommend is the following:
Cut back on carbohydrates
The reduction in consuming foods such as white bread, sweets, white rice, and potatoes is to decrease the production of insulin in the body.
When you decrease your intake of these products, your insulin production levels are lowered and it is easier to lose weight.
You can consume the following slow-digesting carbohydrates: whole grains and legumes. These, when digested slowly, make insulin production hardly noticeable.
Whether in shakes or foods rich in these, make sure that each portion of food you eat has a good amount of them.
When you consume protein, your body "burns" more calories; that's the secret to high protein diets.
Exercising makes you happier
While it is true that exercising helps you stay in shape, stay active, lose weight, and improve your overall health; it's also true that your mental health improves by 100 percent.
When you exercise, what happens to your body is that your body will release endorphins. These are hormones that are produced in the pituitary gland, located in the brain, they have an effect of pleasure and pain relief on the body because they increase the way you perceive it.
What the experts recommend is that you should exercise regularly depending on the goal you are pursuing. But they generally recommend that you practice a sport or exercise routine 3-5 times a week.
Being in a good physical condition is not only a matter of feeling good about yourself, it is for health. Although the abdominal planks refer to physical effort, will, and perseverance to begin to see the results; they don't ask much more of you. So I invite you to include it in your daily life; they are easy to do and you don't need to pay expensive gyms to practice them.