Many people will agree that sit – ups is the most disliked exercise, although all of them want straight and sturdy stomach.
The good news is that fitness experts have found a solution which, according to them replaces even a 1,000 sit – ups.
It comes to a static exercise in which all the weight of the body lays on the hands and toes, and the body is straight as a board.
While you are performing this exercise, the body cannot move an inch, and this is the way to a flat and sturdy stomach, as well as to the painless back, because the strong abdominal muscles support the spine.
By repeating this exercise several times a week for ten minutes a day, you will have better results than performing 1,000 sit – ups.
BEFORE PERFORMING THIS EXERCISE MAKE SURE THAT YOUR BODY IS IN THE CORRECT STARTING POSITION, AND RESPECT THESE FIVE POINTS:
First of all, press your palms firmly on the floor and stretch your shoulders so that they are as distant from each other as possible, making sure that your neck is elongated. Your hands should be comfortable, not like they are about to loosen up.
Although most of the work is in the abdominal muscles, you also should also feel “fire” in your legs.
If you do not have that feeling, set your heels further relying on the toes of the feet so that the quadriceps are more tensed, and then squeeze your buttocks in order to activate the muscles in the lower body.
Remember to hold your buttocks lower, not higher. Your body must be as a straight line, and not as a triangle.
To make holding this body posture a bit easier, you need to breathe in and out rhythmically.
In order to make sure that your body is straight, you can imagine a glass of water balancing on your lower back or that a ball rolls from the nape to heel without being stuck in the lower back..
THE PROCEDURE OF DOING THIS EXERCISE:
First step is to [ress your hands and knees on the floor so that your wrists are in line with your shoulders and your back is straight. After that you should lift your look about 30 inches in front of you. The nose should be facing the floor and the back of your head needs to be parallel to the ceiling.
After this, extend your right leg to back so that the fingers are bent and then extend your left leg. At this position your whole body weight should layon your hands and toes.
Now you should tight up your entire midsection area muscles and hold them like that for about 20 to 60 seconds.
Lower your knees to the floor and sit on your heels so that the thumbs are touching while the knees are separated. Next, lower your torso to your thighs, while lightly touching the floor with your forehead. Fully extend your arms in front of you and relax.
It is recommended to repeat this exercise 3 times. When you notice that performing this exercises is easy, you should extend the time for more than 1 minute.