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So keep your belly flat

when you think of abdominal muscle training, combines most of the unpleasant memories of the school and the gym class. So the hull out of the bow to hell. Now we know: A strong core stabilizes the body, promotes good posture and prevents us from pain in the back. And, not least, a toned stomach looks nicer than a flabby one. Reasons, so there is enough to take a bit of effort. One of the most effective Exercises for all the trunk muscles of the forearm support, "Plank", which is English and as much is called as "Board". Because that is how it works: the body get tense and hold as flat as a Board.

exercise description: lie flat in the prone position on a towel or a sports Mat, and you support yourself on your forearms. You lift your hips and knees up until your body is in a straight line. Your weight rests on the tips of the toes and the forearms. Tighten your trunk muscles, to avoid a hollow back position. The head is directed in the extension of the spine, looking down to the ground. Breathe quietly and regularly, and. Lift alternately eight to twelve times per side of the leg to the top. You take a short break and then repeat the Exercise twice.

Easier versions: Fewer repetitions, lift the leg a little less high from the floor. Or you keep only the Body, without a leg raise. How long can you keep the tension, without falling into a hollow back?

In this section, we introduce until the spring Exercises you can do at home or on the go. Advice: Flavian Bold, sports instructor at Pro Senectute Switzerland.

(editing Tamedia)

Created: 07.01.2019, 07:24 PM

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