Plank training that strengthens the abdomen and tones the body –

One year after the birth of her first daughter, Bella Falconi has already returned to show off his famous abs on social media. The muse of fitness muses bets on practical – and very efficient – ​​exercises to strengthen her core and give extra support to her new passion, muay thai. Here, she invites two friends, Cris Arcangeli and Erika Alk, to try planktraining, which engages the entire core and also puts a strain on the shoulders and glutes (upper butt, mode on!).

Read more: What Happens When… You Do Isometric Planks Every Day

Were you interested? Talk to a physical educator to adapt the sequence to your physical capacity. If you are a beginner, it is recommended to stay in each position for 30 seconds and repeat the movement 3 times; if you are at an intermediate level, do the position 4 times and hold it for 45 seconds; advanced ones can do 4 repetitions of 60 seconds each. Between each set, rest for 30 seconds.

1. Elevated leg side plank

– (Adam Kings/FIT)

Lying on your side, support your right hand on the ground and your left hand on your waist. Raise your hips, forming a diagonal line from ankles to shoulder. If you can, lift your left leg toward the ceiling. Stay in the position, with your abdomen contracted. Do the same for the other side.

2. Side plank

– (Adam Kings/FIT)

In the same starting position as in the previous exercise, raise your right arm toward the ceiling and look at your right hand. Do the same for the other side.

3. Front plank alternating legs

– (Adam Kings/FIT)

Lying on your stomach, support your feet and hands on the ground, shoulder-width apart, and extend your arms, lifting your body. She contracts her abdomen and raises one of her legs, holding the position for the specified amount of time. She repeat with the other leg.

4. Retriever board

– (Adam Kings/FIT)

On your stomach, support your hands and feet on the ground. She extends her arms and legs, lifting her torso and forming a straight line from her butt to her shoulders. Now, she raises her left leg and right arm. Stay at the given time and switch arms and legs.

5. Bicycle board

– (Adam Kings/FIT)

In the same starting position as in the previous exercise, bring your right knee towards your left elbow, twisting your torso, and remain in that position for the specified time. Do the same for the other side.

6. Plank with suspended legs

– (Adam Kings/FIT)

Lying face down, place your hands on the ground next to your belly, at the height of your ribs, and rest your elbows on your torso. For beginners, the forehead rests on the ground. Raise your torso and, if you can, lift one leg off the ground and then the other, focusing all your strength on your arms.

7. Bridge with straight legs

– (Adam Kings/FIT)

Sitting down, place your hands on the ground behind your butt, with your fingers pointing backwards. She lifts her hips, extending her arms and legs. The body should form a diagonal from the feet to the shoulders. Stay in that position.

8. Bridge with bent legs

– (Adam Kings/FIT)

In the same position as in the previous exercise, when raising your hips, keep your knees bent and your feet flat on the ground. The body should form a straight line from the knees to the shoulders. Already the neck is diagonally and the look, upwards. Don’t let your butt sag.