How to plank or abdominal bridge


Plank, anaerobic plate, or abdominal bridge.

These are some of the names by which a type of strength exercise is known that consists of maintaining a difficult position for a certain period of time. Here we will see how to do it and what its benefits are.

To improve or maintain the health of the body and mind there is a remedy that does not fail: exercise. There is a lot of evidence about the benefits that physical activity can offer us:

  • Increase cognitive acuity.
  • Help sleep at night.
  • Reduce the risk of some chronic diseases, such as heart attacks and strokes.

However, the bulk of the population pursues a clear objective when they decide to exercise: to improve their figure.

When this happens, experts warn that precautions should be taken, such as avoiding strengthening only certain parts of the body (such as the abdominals or biceps) and ensuring that muscle development is general and balanced.

To achieve this, the plank or abdominal bridge is ideal, as it helps improve resistance and strengthen the muscles of the back, shoulders and abdominals.

  • The best exercises to stay fit

In addition, it is characterized by the ease with which you can put it into practice. These are different ways to do it:

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front plank

How to plank or abdominal bridge

First of all, it is recommended that you perform this exercise on a comfortable surface.

Once chosen, lie on your stomach with your legs extended and the tips of your feet supported with a distance between each other similar to the width of the hip.

Rest your forearms on the floor, leaving your elbows at shoulder height, forming a kind of bridge with your body.

Keep your back straight and your abdomen tight without raising your hips or letting them fall to the ground for 30 seconds and then rest.

You can do 3 sets of 12 repetitions and increase this number progressively. Just remember not to force the exercise and rest 10 seconds between each repetition.

Front plank with bent knees

How to plank or abdominal bridge

This exercise is similar to the previous one, with the difference that when forming a bridge with your body, you must support your knees and keep your body straight and tense.

side plank

How to plank or abdominal bridge

For this option you must lie on your side with one arm bent on the floor and the other on your side. You should stretch your legs and cross your feet one over the other.

Make force with your forearm to raise your hips and hold the position for 6 seconds while tightening your abdomen, leaving your body very straight. Then return to the starting position.

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As in the other position, you can perform the series that you consider appropriate, resting every 10 seconds. Remember to alternate the supporting arm.

healthy challenge

The American George Hood, a physical instructor, holds the Guinness record for holding a plank position for the longest time: 18 hours 10 minutes and 10 seconds.

  • Exercises at home to lose belly

However, you don’t need to sacrifice so much time to see results. Within the world of “challenges” or viral Internet challenges, one emerged that proposes to carry out this exercise for 28 days. The routine is as follows:

  • In the first 2 days, you should hold the plank for 20 seconds.
  • On days 3 and 4, 30 seconds.
  • On day 5, 40 seconds.
  • Rest day 6.
  • On days 7 and 8, 45 seconds.
  • On days from 9 to 11, 60 seconds.
  • On day 12, 90 seconds.
  • Rest on the 13th.
  • On days 14 and 15, 90 seconds.
  • On days 16 and 17 arrive, 120 seconds.
  • On day 18, 150 seconds.
  • Rest on the 19th.
  • On days 20 and 21, 150 seconds.
  • On days 22 and 23, 180 seconds.
  • On day 24, 210 seconds.
  • Rest on the 25th.
  • On day 26, 210 seconds.
  • On day 27, 240 seconds.
  • On the 28th, for as long as you can.
  • every exercise counts

    At least 60% of the population does not perform the necessary physical activity to obtain health benefits, according to estimates by the World Health Organization (WHO).

    In an attempt to combat sedentary lifestyles, the US Department of Health and Human Services (HHS) has updated physical activity guidelines, noting that exercise no longer has to last 10 minutes to be beneficial.

    Any movement is important for health regardless of its duration. The new idea is that every activity effort counts, even if it’s only two minutes at a time.

    In line with this proposal, a study by the University and School of Public Health of Sydney, in Australia, found that many daily activities, such as washing the car, cleaning the house or mowing the lawn faster, walking to work, carrying bags of the market walking or going up and down stairs instead of using the elevator, could help people with difficulties or overweight to exercise effectively.

    What are you waiting for to exercise?

    Sources consulted: US National Library of Medicine, US Department of Health and Human Services, World Health Organization (WHO).

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