The correct form of the ” plank ” is super tight! What is the best way to do it for abs?

How to do ” plank ” properly? How to work the abdominal muscles properly

The appeal of plank training is that it can be done at home as well as in the gym in a short amount of time. However, many people do not know the correct form and points to pay attention to, and according to Oshima, many people do not maximize the effect of the plank because they are self-starters. From here, personal trainer Oshima will introduce the effective way of doing planks and points to keep in mind.

How to do the most standard plank, the ” front bridge,” effectively!

Among the many types of planks, the ” front bridge ” is the most famous. It effectively strengthens the muscles around the abdomen, starting with the transversus abdominis muscle, which is an inner muscle. The most important thing in this muscle training is to maintain correct form. So here are some effective ways to do the “front bridge!

(1) From a crawling position on all fours, reach down on your elbows and stand on your toes with your legs extended in a closed position. At this point, be careful to place your elbows directly under your shoulders, otherwise the load will be placed on the shoulder muscles, making it harder on your shoulders and arms than on your abdominal muscles. Also, if you find it difficult to keep your balance, open your feet to about shoulder-width apart.

(2) Keep the posture in a straight line from head to toe like a board. If your face is looking down, your back will be rounded and your form will be unsteady, so it is important to face forward. Also, while the basic theory is to extend the forearms forward, you can reduce the load by crossing your arms and supporting them at three points with your elbows, so try this if it gets too tight. In the beginning, aim for 3 sets of 20 seconds, and gradually increase the number of seconds as you get used to it.