If you want to have a flat stomach, but don’t want to waste your time doing sit-ups, we have good news for you.

Fitness experts have found the solution, an exercise that can replace up to 1. 000 sit-ups.

This exercise is called « plank » or « plank ». It is a static exercise. You just have to use your body weight by keeping your body straight, while balancing on your hands and feet, without making any movements. This exercise only takes 60 seconds.

Instructions to find the correct starting position:

Press your palms firmly to the ground. Stretch your shoulders and keep your neck long.
Your hands should be comfortable.
Squeeze your glutes to get your lower body muscles engaged.
You should feel your legs get a little warm. If not, place your heels further apart. Do not forget that you should only support the toes.

When you have the correct position, you are ready to start:

Press your hands into the ground. Press your elbows into the ground as well.
Make sure your wrists are in line with your shoulders. Keep your back straight.
Look up, but not too high, about 75 cm in front of you. The back of your head should be parallel to the ceiling. The nose should be facing the ground.
Stretch your left leg back and then extend your right leg.
Tighten your abdominal muscles.
Hold this position between 20 and 60 seconds. If you can only do it for 20 seconds at first, that’s okay. Keep gradually increasing the time until you can get to 60 seconds.
Take a short break for about 20 – 30 seconds in that position.
Do this exercise 3 times in a row. Do this 3-4 times a week for best results.