The document discusses the plank exercise and its benefits. It describes how to perform the plank, keeping the body in a straight line from ears to toes while engaging the abdominal muscles. Regular practice of the plank can strengthen the abdominal muscles and spine, improve posture, and has various other health benefits. Instructions and videos are provided to demonstrate and help derive the benefits of this simple bodyweight exercise.

1. Do youwant to be healthyand,above all,strongas an ox?
Are youreadyto dedicate 5 to 10 shortminutesof yourday to fitness?
So lookno further! Inthisarticle,youwill discoverthe exerciseof the plankandits7 benefitsforyour
body:What isthe exercise of the plank? SummaryStrengthexerciseswithoutweightsare becoming
increasinglypopular. Thisformof bodybuilding,withoutadditional weightsorweightmachines,
requiresonlythe weightof yourbody. Therefore,bodybuildingexerciseswithoutweightsare simple
and practical to findan ideal weightandpromote musclebuilding. Theyrequire littletime onyourpart
and bringsignificantresults,inrelativelylittletime. Didyouknow thatthe abdominalsare the only
muscle groupinyour bodythat isnot attachedto bones? Thismeansthat the abdominalsmustsupport
the back and the spine. Theyalsoplayan importantrole ininjuryprevention. But,forthese musclesto
contribute optimally,theymustbe strongandsubjectedtocontinuoustraining. Bypracticingthe plank
exercise,youstrengthenyourabdominal musclesand,byextension,youprovide more support toyour
spine. Howto do the plankexercise?
1. Get intothe plankposition(asinthe photoabove). Yourforearmsandtoestouch the ground.
2. Keep your torso straight and rigid. Your body should form a completely straight line fromears to toes.
Do not bendor bendanypart of yourbody.
3. Your headisrelaxed,withyoureyesdown.
4. Holdthispositionfor10 sec.
5. Overtime,increase the lengthof the boardhold:30 sec,45 sec, 60 sec,etc.
6. Fullyengage yourabdominal muscles! Yourback shouldnotbe hunchedor arched. Therefore,don't
letyourstomach dropto the flooror yourhipsto rise to the ceiling!
7. To keepyourglutesandhipsfromridingup,pushyour pelvistowardthe floor.

2. 8. Don't forgettobreathe! Breathe inand outlong andregularly.
9. To vary thisexercise,simplyraise one legorone arm (see the table atthe endof the article for
examplesof variations).
The 7 benefitsof plankexercise That'sit!
Nowthat you knowhow,here are the 7 benefitsof the plankexercise. Youwill feel all thesebenefitsas
soonas you start practicingthisexercise everyday.
I leave youthese 5videostosee these exercisesandenjoythe benefitsof this
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