Ten plank rules for that tight belly

Short workouts that use the body as weight are becoming increasingly popular. They not only take little time, you can do them anywhere, and you don't need to buy anything for it. Planking is one of the ways in which the body is used as weight and is very effective. As long as you do it correctly. If you keep these ten rules in mind, you'll be just fine. On to that a tight belly!

1. No prayer

Often we fold our hands together when we struggle during planking. This way, you make the exercise easier for your abdominal muscles, which you actually want to engage. Support yourself on your elbows and extend your forearms forward with your hands flat on the ground. With your arms, shoulders, back, and legs, you form a nice straight line.

2. Relax your shoulders

By relaxing your shoulders and rolling them back, you give your upper neck muscles a break. This allows you to hold the position longer and prevents neck pain.

3. Change the position of your hands

Try turning your hands with your palms up instead of leaning on your palms. This way, you engage both your core and arm muscles.

4. Engage your glutes

By tightening your glutes, you prevent pressure on your lower back and stand more stable, resulting in being able to hold the position longer.

5. Foot position

The further apart you set your feet, the easier the exercise becomes.

6. Breathe into your belly

Pay attention to your breathing and trying to keep it as regular as possible can make a big difference for your plank. When you breathe in towards your belly and then exhale forcefully through your mouth, you can hold the exercise longer.

7. Change the angle of your body

Can you handle a bit more challenge? Then try changing the angle of your body. Slide your elbows a bit further away from your body (forward) or lift your feet alternately.

8. Grab a ball

Is it still too easy for you? Then get to work with a stability ball. Rest your forearms on the ball, as this way you challenge your core even more. Another option is to do the plank on your hands and rest your feet on the ball.

9. Count down

If you think you really can't hold on any longer, count down from twenty to zero and back again. Bet you'll forget how tough it is for a moment?

10. Keep breathing

Make sure to keep breathing steadily. Holding your breath (which is very normal by the way) only makes it harder for your body.