Abs sculpted with the plank

shake your head vehemently when they hear about “crunches” , to be clear the classic abdominals we do when we put our arms behind our head and lift the torso lying flat. The back appears to be straining in a way that affects the result of the abs, even causing the opposite of sculpted abs: bulging and unattractive abs caused by pushing in the spine . Basically a cosmic disaster. This is why many point to tension exercises such as the plank as the easiest and fastest way to have sculpted abs. In reality, it is not that with the plank the spine does not go under strain, on the contrary, the problem is the neck and head, as well as the lumbar area. To avoid inconvenience,even the plank must be done really to the letter . There are two types, the total and the lateral. I do the total.

It involves being in a position of tension, lying on the stomach already on the mat, with hands and elbows on the ground, feet with the toes down, the rest of the body raised to make a sort of human bench, taking care to keep the neck and head in an upright but comfortable position, and putting tension with the abdominals (navel in, not out) and buttocks to stay straight, not with the lower back . The butt should be very lightly up, not down.
On wikihow you can find a tutorial of the total and side plank, which allows you to lie on your side with your legs in tension, elbow and hand on the ground for one arm and legs aligned. How long is the position held? The secret of the plank is just that , to hold the position effectively. To have sculpted abs without fatigue, you must maintain the position for at least a minute, then do at least 3/4 repetitions.