When you do the plank for 4 minutes every day, you will work on muscles throughout our entire body, which will help you lose weight with just one exercise.  While doing this exercise you will rely just on your elbows and toes. This will benefit your back, butt, legs, stomach and arms.


The position of your body is Unique as it requires posture not movement. Lie with your stomach down.  Bend your elbows to a  90 degrees angle. Your body should be flat while you support your body on your forearms and toes. Keep your abs tight.

Feet. Trying to balance with your assembled feet will increase the abs muscle pressure.

Legs. Keep your legs tight and straight.

Buttocks. The lower body muscles are activated as well.

Lower back. Your back should be straight as well as the rest of your body.

Stomach. Bring the stomach in, but don’t stop breathing.

Elbows. Keep your elbows under the shoulders.

Benefits of the exercise:

The shape of your buttocks will improve and eliminate cellulite.

The shoulders, neck and lower back benefit from the plank exercise. The chances of osteochondrosis become lower and neck and shoulder pain caused by lifting heavy weight or sitting will be gone.

The leg muscles will be more firm.

Your arms hold half of your entire weight, so they will have an excellent training while you are doing this exercise.

The pressure on your abs will give you a flat stomach.



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