• Well-being and Fitness  |Sport and Fitness

By YEET MAGAZINE | Updated 0200 GMT (1000 HKT) June 6, 2021

The sheathing solicits and strengthens the entire abdominal strap. The key: a flat, muscular stomach. But be careful, if this exercise is poorly performed, it can quickly damage our back. Julia Fern, sports coach, shows us how to do it well through three variants.

Cladding is the best exercise to hope for a flat and firm stomach. It not only helps to strengthen the entire abdominal strap, but also to sculpt the famous "chocolate bars", dear to those who wish to obtain a "fitness" silhouette.

Julie Ferrez, sports coach, shows us here how to do the plank, the basic core exercise, and gives us two easy variations.

To your abs ... ready? Win!

• The board

What do we muscle? The whole abdominal strap.

The movement: on the ground, stomach face down, lean on the elbows (which are placed under the shoulders). The hands must be placed on the ground and remain in line with the elbow. The feet are positioned pelvis width, the head is in the axis of the column and the gaze turned towards the ground. The back is straight, parallel to the ground. The eyes must fix the ground. Maintain the position by contracting the abdominals and glutes. Be careful not to lift the buttocks too high. In case of lower back pain, it means that the pelvis is too low.

For beginners, put the knees on the ground to facilitate the exercise. The experienced can widen the space between the arms and the feet (moving the latter back) in order to make more work the abdominal strap.

Read also: My circuit training for a muscular buttocks

• The side plank

What do we muscle? the obliques and the rectus abdominis muscle.

The movement:  lie on your side (left or right), leaning on the forearm. The elbow should form an angle of 90 °. Lift the hips (forearms and ankles remain in contact with the ground) and contract the abdominal strap. Be careful not to lean too far forward or backward, as this can cause back pain. Repeat the exercise by changing sides.

Experienced athletes can raise their arms to increase the difficulty, while beginners can lean on their knees or hips to facilitate the exercise.

Objective shapely thighs: our exercises to refine them

• The chisel

What do we muscle? The abdominal strap.

The movement: lying on your back, lift your legs and shoulders off the ground (for beginners, leave your feet on the ground). Contract the abdominals and maintain the position. Be sure to keep your back straight so as not to strain it.

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