Plank for 5 minutes!

Just start small!

How to train the press without doing the usual lifts of the legs or body? The plank is a static exercise. There is no movement in it, so the most important thing here is to keep the body properly (and for as long as possible). Let's try!


Feet.
Bet together: keeping balance will become more difficult, which will increase the load on the abdominal muscles.

Feet.
They should be straight and tense, otherwise the load on the direct abdominal muscle that keeps the lumbar region from deflections will also decrease.

Buttocks
Tighten up. And don't let go of the tension until the approach is over. The contraction of the gluteal muscles increases the activation of all the muscles of the cortex.

Lumbar
The hardest part! With proper execution of the bar, the lumbar spine should be flat. That is, the lower back cannot be rounded or bent. Imagine that your lower back is tightly pressed against the wall.

stomach
Pull in, and then (already drawn) try to pull to the ribs. Throughout the approach, keep your stomach in this position, but do not hold your breath.

Elbows.
In order not to create an unnecessary load on the shoulders, place the elbows strictly under the shoulder joints.

Start with 20 seconds and you can last 5 minutes in a month.