This exercise strengthens all your muscles and helps you get rid of your excess 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 don't necessarily have the time to put them into practice. We also have to admit that sometimes we don't want to put them into practice.

Between work, 8 hours of mandatory sleep, studies, children, traveling with friends, it is clear that motivation can be lacking at any age. That's why we were looking for the ideal solution to firm the whole body in ONE movement that only takes 5 minutes of your time: the "board".

The painting is a coating exercise that has attracted many followers. Indeed, it is not limited to a single region, it strengthens your whole body. Do this move at home everyday for 5 minutes and you will see amazing results!

The board: the all-in-one solution

This exercise, easily accessible to beginners, consists of maintaining a position similar to that which you take while doing push-ups, except that once the position is adopted, do not move and try to maintain a straight and sheathed body for 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 “plank,” your body’s muscles fire up as they try to hold that position for as long as possible. With this, you will have a stronger back, muscular legs, firmer buttocks and an ultra-flat stomach!

Here's how to do the board:

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

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

feet

Keep your feet together. It is difficult to maintain balance if the feet are out of place, which can put pressure on the abdominal muscles.

legs

The legs should always remain straight and tense. According to the Journal of Physical Therapy Science, proper abdominal muscle sheathing is necessary to maintain a straight spine. As a result, loose legs could put pressure on the abdomen and affect the spine at the same time.

lying down

Stretch your buttocks and core throughout your exercise. This will allow you to activate the lower torso muscles.

Lower back

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

Stomach

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

Forearm

To avoid unnecessary pressure on your upper body, be sure to place your forearms well below your shoulder joints.

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 pace.

A firm end

The plank helps strengthen the glutes and hamstrings. It gives your buttocks a more toned look and at the same time eliminates cellulite.

A muscular back

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

Sculpted legs

When you do the plank, you put a lot of your weight on your legs, and it goes from the hips to the little toe. This laying 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 firmer your belly becomes. With this exercise you tone the abdominal area and activate all the muscles.