There are hundreds of different exercises for the legs, arms, thighs, buttocks, abs, that promise to give us a dream body. Just the problem is that we don’t really have the time to do every single one of them. And we must admit we don’t always want to do them anyways. Torne apart by 8 hours of compulsory work, sleep, children, studies, socializing with friends, it must be admitted that motivation is not very high at any age. That’s why we’ve been looking for the perfect solution to firm the whole body with one exercise that takes only 5 minutes of your time: the plunk.
The plunk is a very popular exercise that has made many followers. This exercise it is not limited to only one part of the body but it affects the whole body. You can do it at home for 5 minutes a day and see great results in very short time!
Plunk: All in One Solution
This exercise can easily be performed even by beginners. All it requires is to maintain a position similar to doing pushups, except that once the position is adopted, you don’t need to move. It’s important to keep your body straight and still for as long as possible. Generally, the intensity of the exercise increases by the number of minutes you practice depending on your physical abilities. A great bonus is that you can do this exercise anywhere!
When you do the plunks, the muscles of your body get busy as they try to maintain this position as long as possible. By doing this you’ll get muscular legs, stronger back, firmer buttocks, firmer buttocks and super flat belly!
Here’s how to properly do plunks:
This is an exercise that requires standing still. For that reason, it’s essential to keep your body in a correct position.
Lie down on your belly facing the floor. Bend your elbows 90 degrees and lift your body off the ground, resting only on your forearms and toes. Stay in that position as much as possible and contract your abs. Don’t let the weight of your hips drag you to the ground.
Always keep the legs straight and tense. According to The Journal of Physical Therapy Science, proper protection of the stomach muscles is necessary to maintain a straight spine. Relaxed legs could exert pressure on the abdomen and affect the spine at the same time.
Keep your feet together. It is difficult to maintain balance if the feet are misplaced and it can also cause pressure on the abdominal muscles.
The back should be as straight as possible, as if you were against a wall. It’s easy to forget yourself and bend your back so be careful!
Contract the muscles on your buttocks all the way through the exercise. This will allow you to activate the muscles of the lower torso.
Contract your abdominal muscles and hold this position throughout the exercise. Be careful not to hold your breath for too long.
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 take 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 doing plunks
When doing the plunks, you put a large part of your weight on your legs, and it is spread from the hips to the toes. This exercise strengthens the legs and the burning sensation you feel proves that your muscles are working well.
The plunk helps strengthen the hamstrings and gluteal muscles. It gives your buttocks a more toned look and at the same time eliminates the cellulite.
The more you exercise your abdominal muscles, the more your belly gets firmer. With this exercise, you activate all the muscles and tone the abdominal area.
The shoulders, neck, back, spine, everything is affected by plunks. This exercise impacts all these areas. It also helps to relieve the pain between the shoulders and shoulder blades that you may feel after carrying something heavy.