Flat belly project: isometric planks –

Do you want to diversify your abs routine and take a break from the dozens of repetitions you do every day to define your stomach? Try the isometric planks in this class. “This type of exercise is more difficult and requires more conditioning than traditional sit-ups”, says personal trainer Bianca Vilela, from São Paulo, who created the following workout.

“That’s because it’s not just the belly muscles that are recruited, but also those of the shoulders, arms and core (which includes the hips and lower back), responsible for stabilizing the spine and helping to improve posture“, he adds. Proof that planks are super efficient is that you only need to hold each pose for one minute (a little more or less, depending on your fitness level) for them to take effect.

Bianca prepared a sequence that goes beyond the basic plank and has elements that increase the intensity of the class. The challenge is launched!

Turbocharged class

The expert suggests doing the session on alternate days, three or four times a week. You will repeat the sequence of planks three times, moving from one to the other with 30 seconds or 1 minute of active rest (jumping rope or doing jumping jacks) in between.

Tips for achieving maximum results: keep your abs contracted the entire time (or you’ll end up overloading your lower back), pay attention to your breathing, and perform the exercises slowly and with full concentration. Beginner students can start with the minimum support time and support themselves on their knees (in the case of belly-down boards) if they have a lot of difficulty.

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1. Plank with alternating elevation

On your stomach, arms aligned with shoulders and forearms, hands and toes resting on the floor. Raise your body, forming a straight line from head to ankles. Raise one extended leg, hold for 5 seconds, lower and repeat with the other. Alternate lifts for 60 to 90 seconds.

2. Plank with hip lift

The. On your stomach, arms aligned with shoulders and hands and toes resting on the floor. Lift your body up, forming a straight line from head to ankles, and hold for 10 seconds.

B. Drive hips up (body should form an inverted V), lower and repeat for 60 to 90 seconds.

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3. Plank with unilateral support on the ball

On your stomach, arms aligned with your shoulders, hands flat on the floor and shins resting on the ball. Raise one leg, hold for up to 10 seconds, lower and repeat with the other. Alternate lifts for 60 to 90 seconds.

4. Climbing board

On your stomach, arms aligned with your shoulders, hands and toes resting on the floor. Raise your body, forming as straight a line as possible from head to ankles. Pull one knee towards your chest, come back and repeat with the other. Alternate moving for 60 to 90 seconds.

5. Side plank with leg abduction

On the side, with the right forearm resting on the floor in line with the shoulder, legs extended and together, left hand on the waist. Elevate your hips, forming a straight line from ankles to torso. Raise your left leg and hold for 30 to 45 seconds. Repeat on the other side.

6. Knee-to-chest side plank

– (Chris Parente/)

On your side, with your right forearm resting on the ground, legs extended and together, left hand on your waist. Elevate your hips, forming a straight line from ankles to torso. Pull the knee of the bottom leg towards the chest and hold for 30 to 45 seconds. Repeat on the other side.