Many people consider the sit-ups for one of the worst and most difficult exercises, but they still want to have a sturdy and flat stomach. Luckily, there is an excellent alternative to this commonly disliked exercise, and as many experts claim, this alternative can replace even 1,000 sit-ups.
This exercise is a static one, in which the entire body weight lays on the hands and toes, and the body remains straight as a board.
During the performance of this exercise, the body is unable to move an inch. Basically, this is the way to a sturdy and flat stomach as well as to the painless back. This is due to the strong abdominal muscles which support the spine.
Regular practice of this exercise, for several times weekly and for 10 minutes daily, provides better results than 1,000 sit-ups do.
Before performing this exercise make sure that your body is in the correct starting position, and adhere to the following 5 steps:
- Press your palms on the floor and stretch the shoulders so that they are as distant from each other as possible. Make sure you don’t draw out the neck to greater length. Also, keep the hands comfortable, not like they are about to loosen up.
- Even though the abdominal muscles are the most affected part by this exercise, you are likely to experience “fire” in the legs. In case you don’t have this feeling, set the heels further, relying on the toes of the feet, so that the quadriceps are more tensed. Then, squeeze the buttocks so that you active the muscles in the lower part of the body as well.
- Hold the buttocks lower, not higher! The body should be straight and kept as a straight line, not as triangle.
- Inhale and exhale rhythmically in order to make the holding of this body posture a bit easier.
- In order to make sure that your body is straight, imagine a glass of water balancing on the lower back. Also, you can imagine that a ball rolls from the nape to heel, without getting stuck in the lower part of the back.
The Procedure of Doing This Exercise
- Press the hands and knees firmly on the floor, so that the wrists are in the same line as the shoulders. Keep the back straight! Then, lift the look about 30 inches in front of you. Your nose is supposed to face the floor while the back of your head is supposed to be parallel to the ceiling.
- Extend the right leg to the back, so that the fingers are bent. Then, extend the left leg. Your entire body weight should be laid on the hands and toes while you stay in this position.
- Tight up the muscles of the entire midsection area and stay in this position for about 20-60 seconds.
- Lower the knees to the floor and sit on your heels. Your thumbs are supposed to be touching while the knees are separated.
- At this point, you should lower the torso to your thighs, while touching the floor lightly with the forehead. Extend the arms fully in front of you and completely relax.
- This procedure should be repeated three times. Once you adjust to it, the exercise itself becomes easier. In that case, extend the time for more than 60 seconds.