3 types of planks that equate to 100 sit-ups

Discover the three most effective plank variations to quickly get a flat stomach and an iron abdomen

Who among us would not want a flat abdomen? To obtain the famous “abdominal turtle”, in addition to a correct and healthy diet, you must constantly practice a little physical activity; in this sense, one of the best exercises is the plank, effective for getting a steel abdomen.

According to a study published by the University of Valencia, Spain, doing some plank variations correctly for at least one minute is equivalent to doing about 100 sit-ups, that’s incredible, right? Here are the three most effective variations. (Read also: If plank and push-ups are giving you wrist problems, try these 5 variations)

Plank

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It is the classic plank. How to do it? You have to face down, as if you were going to do a push-up, but resting your elbows and toes on the ground. You need to hold this position for at least 30 seconds and keep in tension the abdomen and buttocks. The back must be straight, and not arched.

If you’re a beginner, try increasing the plank for another 10 seconds as the weeks go by.

Plank 2

In the same position as in the previous exercise, but instead of keeping your legs parallel to each other, you need to cross them. Yes, while your elbows are still on the ground, bend your right knee towards your chest; do the same movement with the opposite knee. If it feels too hard or to start you can straighten your arms

Practice with 5 sets of 20 reps. With this movement you will work on lateral muscles of the abdomen. (Read also The 30-day plank challenge, to tone the body and strengthen the muscles. Part 1, with the first 10 exercises)

Plank 3

plank_arms

For this you have to position yourself with your knees on the ground and your arms extended with your palms on the ground and your toes on the floor. Then, bring your arm forward and, as you do this, extend your leg to the opposite side.

This plank, in addition to helping to ‘flatten the abdomen’, also tones the buttocks.

To achieve this, it is very important to maintain tension in all muscles. Practice with 5 sets of 20 reps. (Read also Flat stomach: 10 useful tips to get back in shape).

If, in addition to planks, you practice at least 30 minutes of cardio a day, you will notice results in 10 days. The advice is to perform these exercises at least four times a week, better every day, if you want fast results.

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