This exercise tightens all your muscles and helps you get rid of extra pounds

This exercise tightens all your muscles and helps you get rid of extra pounds

Arms, thighs, abs, buttocks, we are bombarded from all sides by these hundreds of exercises that all promise to give us a dream body. The only problem is that we do not necessarily have time to put them into practice. We must also admit that sometimes we do not want to put them into practice. Between work, 8 hours of compulsory sleep, studies, children, trips between friends, it must be admitted that motivation can be lacking at any age. That's why we've been looking for the perfect solution to firm the whole body in ONE movement that only takes 5 minutes of your time: the "board".

The board is a cladding exercise that has made many followers. Indeed, it is not limited to only one region but it muscle your whole body. Make this movement at home daily for 5 minutes and you will see incredible results!

The board: the solution all in one

This exercise, easily accessible to beginners, is to maintain a position similar to the one you take while doing pushups, except that once the position is adopted, do not move and try to maintain a straight body and sheathed as long as possible. Generally, the intensity of the exercise and the number of minutes you practice increases over time depending on your athletic abilities. Small bonus point, you can do this exercise anywhere!

When you do the "board", your body's muscles get busy as they try to maintain that position for as long as possible. With this you will get a stronger back, muscular legs, firmer buttocks and an ultra flat belly!

Here's how to do the board:

The board is an exercise where you have to stand still. Therefore, it is essential to keep your body in a correct position.

Lie down facing the floor on your belly. Bend your elbows 90 degrees and lift your body off the ground, resting only on your forearms and toes. Stay in a flat position as much as possible and contract your abdominal muscles. Be careful not to let the weight of your hips drag you to the ground.

feet

Keep your feet together. It is difficult to maintain balance if the feet are misplaced and this can lead to pressure on the abdominal muscles.

legs

The legs should always stay straight and tense. According to The Journal of Physical Therapy Science, proper sheathing of the abdominal muscles is necessary to maintain a right spine. As a result, relaxed legs could exert pressure on the abdomen and affect the spine at the same time.

diaper

Stretch your buttocks and sheath all the way through your exercise. This will allow you to activate the muscles of the lower torso.

Lower back

This part of your body should be as straight as possible, as if you were back to the wall. It's easy to forget yourself and bend your back so be careful!

Belly

Belly cladding is essential for all your muscles. Contract your abdominal muscles and hold this position throughout the exercise. Be careful not to hold your breath.

Forearm

To avoid unnecessary pressure on the upper part of your body, be sure to place your forearms well below the joints of your shoulders.

Now that you know how to adopt a correct posture, do 5 repetitions of 10 seconds each, with a 2 minute break between each repetition. Practice this exercise once a day, preferably at the same time to maintain a steady rhythm.

The benefits of the board

A firm butt

The board helps strengthen the gluteal muscles and hamstrings. It gives your buttocks a more toned look and at the same time gets rid of cellulite.

A muscular back

Back, neck, shoulders, spine, everything goes with the board. This exercise allows you to activate all these areas. In particular, it helps to relieve the pain between the shoulders and shoulder blades that you may feel after wearing heavy weights.

Sculpted legs

When doing the board, you put a large part of your weight on your legs, and it goes from the hips to the little toe. This cladding exercise strengthens them and the burning sensation you feel proves that your muscles are working well.

A flat stomach

The more you gain your abdominal muscles, the more your belly gets firmer. With this exercise, you tone the abdominal area and activate all the muscles.