To remove the flaccidity of the body: how to do the plank after 50 years

The plank is considered a magical exercise, and maybe it really is.

Why is she so good? Topics first. suitable for all fitness levels. During the plank, a large number of muscle groups are involved, but the muscles do not stretch or contract – they remain in tension. Therefore, the bar is very energy-intensive: it speeds up the metabolism, maintains tone and helps burn fat.

Read also: How will the body change if you plank every day

According to fitness expert Ronnie Garcia, the plank is a must-have for women over 50. This bodyweight exercise activates the muscles that play a key role in maintaining posture and a stable position of the body in space. Often people after 50 years lose stability when walking – this is also due to weakening of muscles. In order not to expose yourself to the risk of falling, it is important to gently but systematically train the muscles by gradually increasing the load.

Finally, Garcia’s bodyweight exercises for faster weight loss after 50 with planks. The plank activates the core muscles which are essential for good posture and overall stability.

How to make a plank and how long to stand on it if you are already 50 years old? After all, holding the posture for too little time will not have any effect, and too long can overload the body too much.

Ronnie Garcia’s recommendation is: put your hands under your shoulders and rest your hands. Next, roll onto the balls of your feet and stretch your body so that it forms a straight line from crown to heel. Get on your forearms and keep your body tense. For women over 50, Ronnie advises four sets of 60 seconds, but don’t do them right away: start with 20 seconds, gradually increasing the amount of time you’re standing in the bar until you reach the desired time.

The plank exercise does not require any additional devices, it can be done even in a limited space (the main thing is to find a place in the apartment where the arms and legs will not slip). After a few weeks of daily practice, you’ll notice how much your body has tightened up – and that’s good motivation.

Coach Garcia also recommends women over 50 do the following every day:

These exercises are simple in technique, give quick results and provide mobility without overloading the joints.