Having a small waist is the lifelong dream of every woman, but many times it always backfires, and the fat fat can’t be hidden, so is there any way to get rid of the fat?
Plank is actually a weight loss exercise that exercises balance and core abdominal muscles. In yoga, planks are often part of a sun salutation, or a connecting pose in Vinyasa. At the same time, plank support is also a classic movement in Pilates. Of course, you can also practice Plank Pose as a separate movement. There are two main types of plank support, one is the prone plank (fullplank), which requires the body to be supported by the arms, and the other is the side plank (sideplank). Here’s how to practice the plank movement.
Prone plank
Step1: Prepare a yoga mat. Start in a push-up position. The push-up position as a starting position is the easiest starting position for practicing the plank.
Step 2: Both forearms are bent down and close to the ground. At this time, your elbows and fingers are flat on the ground. Your palms should be tightened and placed directly under your shoulders. You can bend your toes slightly and tighten your abs so that your belly and navel feel a stretch toward your spine.
Step3: Straighten your body, but keep your neck and spine relaxed. Imagine you become a plank so you will be straight like an arrow. Tighten your abs and buttocks. These are the two main muscle groups worked in the movement.
Step 4: Hold the plank position until you feel unsupported (or feel your body sweating slightly). Keep your eyes on the ground in front of you, being careful not to lift your back. Keep your body in a straight line from head to toe.
Side plank support
Step 1: Lie on your side on the yoga mat, with your legs together, and your hands naturally on your side.
Step 2: Support your body with your left elbow. Make sure you do the following: Your left shoulder should be directly above your left elbow. Your right arm should be on your right side. Your left forearm is perpendicular to your body, and your fingers make a light fist to support your weight.
Step 3: Tighten your abs and hips and lift your torso. Step4 If you want to do a further challenge, you can lift the hips and torso until the left arm is straight. Lift your elbows too far off the ground and support your body with the strength of your hands. Then stretch your right arm toward the sky.
