Plank! Exercise Without Movement Which Tightens Every Muscle!


Plank is one of the best, most popular and also most effective exercises that people do around the world.

This exercise drives your body to work, not only your stomach but also all muscles of the body.

Always give her 5 minutes a day and you will be surprised by the results!

For Plank is very important to start slowly and do not skip a single day.

The essence of the exercise is that, to be at least once a day “float” above the home floor for a few minutes, just relying on the hands and feet.

Undoubtedly, to put your body in such a position even 2 minutes is not an easy task.

At this point, you will activate a large number of muscles.

But, as a result of this healthy exercise, you will get:

– A strong back

– Tight buttocks without cellulite

Sculpted legs

– Flat stomach

– Nice hands

Plank is a static exercise.

This exercise has not any movement, so it is important to keep the body properly.

Proper position of Plank

Lie on the floor belly down.

Bend your elbows at 90 degrees and place it in a lying position on the elbows.

The body should form a straight line, from head to toe.

Depend only on the forearm and fingertips of the feet.

Put your elbows directly under the shoulders.

Keep the body straight as much as you can, strain your abdominal muscles and also do not relax.

Try not to drop your hips toward the floor.

The proper position of each part of the body:


Assemble your feet.

It will be more difficult to keep the balance, which will increase the pressure on the abdominal muscles.


They should be straight and tight.

Otherwise, the pressure on the right abdominal muscle, which adheres to the lumbar spine, will also be reduced.


Stretch and also do not relax your buttocks while you do this exercise.

On this way, you increase the activation of all muscles of the lower torso.

Lower back

Lower back is the most important part.

When you properly perform the exercises, lower back should be flat.

This means that it cannot be rounded or dented.

You can also imagine that your back is very firmly bonded to the wall.


Bring the stomach “in”, and in that position try to put stomach underline below the ribs.

During the exercise, hold the stomach in that a position, but also do not forget to breathe.


To evade unnecessary load on your shoulders, you need to put the elbows directly under shoulders joints.

Hold your body in this position as much as you can.

At the beginning is enough to hold it for 10 seconds.

As a common rule, some people with various physical readiness keep such a posture from 10 seconds to 2 minutes.

After, you can make a break of 2 minutes and repeat the exercise.

5 repetitions will be enough.

If you start to do this exercise, do not try immediately to put a new record.

You need to start slowly with this exercise.

It is also important to do practice exercise every day.

You need to do this exercise, if it is possible, at the same time every day.

Results of Plank exercise

Tight buttocks

The exercise focuses on the gluteal muscles and back part of your legs.

On that way, you will not only get the desired shape of the buttocks, but you will also get rid of cellulite.

Strong back

During this exercises, you activate your neck, shoulders, and also lower back muscles.

Therefore, this healthy exercise can also serve as prevention of painful osteochondrosis in the lumbar spine and neck.

In addition, it will relieve the pain in your shoulders and also between your shoulder blades.

That pain usually occurs when you are long sitting at the desk or carrying bags a long time.

Tight attractive legs

The main burden when you are doing this exercise falls to your feet.

In doing Plank you include all the leg muscles – from hip to the toe.

Do not worry if you feel some burning sensation in your muscles – that is just one sign that muscles work.

Tight hands

It is obvious that with the legs in this exercise you also do intensive training of your hands.

With your hands, you maintain the half of body weight.

Flat stomach

When your body is tense, you will automatically trigger your abdominal muscles – the bottom muscles and also side muscles.

Do this Plank exercise and also share your experience with your friends and family.

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