The plank can be more efficient than sit-ups for the belly, you know? – GOOD SHAPE

There are many discussions about the best way to lose belly fat. A lot of people claim that aerobics burn localized fat, while others prefer to bet on strengthening… But one thing is certain: some exercises are the first to be mentioned when we talk about hard abs. This is the case with the plank and the sit-up, which despite having the same objective, are very different, you know?

“The most basic difference is that in board we work on isometry (we demand the muscle even though we are not in movement). In the case of the abs, there is movement (and, consequently, concentric and eccentric phases)” explains physical educator Pedro Gorgulho, technical coordinator of the Biofisic gym network, in Minas Gerais. That is, while in one you stay still, in the other you repeat the execution several times in each series.

And if you think that the more action, the more efficiency, forget it. The board, for example, requests more color, the core region of the body that encompasses about 29 muscles and includes everything from the abdomen to the buttocks. “In addition to demanding more from the chest and shoulders. For this reason, it also tends to burn more calories and contribute to a better definition of the belly”, says Pedro Gorgulho. The abdominal, on the other hand, is considered an isolated exercise, that is, it works fewer muscle groups.

Muscles of the abdomen, oblique, humpr, buttocks and thighs: they are all strengthened with the plank. And, the more the exercise load is divided between the different parts of the body, the lower the risk of injury. “That’s because there are no imbalances. The muscles play the role of great body posture stabilizers”, says the educator. But of course this only happens if we do it the right way. Pedro Gorgulho teaches:

On the plank:

– (Fabio Heinzenreder/)

“There are some variations of this exercise, all with their particularities and techniques for a good execution. But, in the most basic plank, we must take care to support the elbow in the direction of the shoulder. In this way, we do not force articulation Of region. It is also necessary to align the chest and lower limbs and leave the pelvis a little behind. In addition to keeping your legs together and resting on your toes.”

In the abdominal:

– (Luciano Munhoz/Luciano Munhoz)

“The most common and suitable for beginners is to do it lying down, on your stomach. With your knees bent, feet flat on the ground and hands on the back of your head, raise your torso, flexing your spine and taking your shoulders off the ground with the movement. Return to starting position. Keep correct posture during the performance guarantees safety in the training and optimizes the results.”

It’s worth remembering that execution time, rest, number of repetitions and intensity vary greatly from person to person.