Summer is often synonymous with time with friends and vacations, but this can make it harder to maintain a regular sports routine.
However, it's important to stay active to take care of our health and figure. A sedentary lifestyle can lead to overweight problems and long-term health complications. That's why Harvard experts recommend a must-do exercise: abdominal planks.
The benefits of abdominal planks
Abdominal planks have become one of the most popular exercises in the fitness world. They offer many benefits for our bodies. Firstly, they help reduce the risk of injury and improve posture and balance. What's more, they're particularly effective for losing weight and toning abdominal muscles. Planks help to achieve a flatter stomach and get rid of abdominal fat, also known as ‘love handles'.
How to perform them correctly
According to Harvard experts, it's recommended to do abdominal planks for a maximum of 30 seconds in a minimum of 3 sets every morning. To start seeing results, all you need to do is practice them 2-3 times a week. To perform the planks correctly and avoid injury, place your feet at hip height, your elbows just below your shoulders (forming a 90º angle) and your hands at the same height. Next, contract the abdominals and straighten the back, so that the lower back and buttocks are aligned in a position parallel to the floor.
Other tips for staying in shape this summer
As well as abdominal planks, there are other recommendations for following a healthy routine and looking after your figure during the summer:
1. Eat a balanced diet: focus on foods rich in fiber, lean protein and healthy fats. Heavy dishes can be replaced by lighter alternatives based on vegetables, fish and quality proteins.
2. Reduce stress in your life: avoid compensating for emotional discomfort with excessive sweets, caffeine and carbohydrates. Practice meditation, discover new hobbies and use natural remedies to calm your mind.
3. Establish a sleep routine: stick to the hours of sleep you need to recharge your body and have enough energy for the day. Use relaxation techniques such as yoga, deep breathing and meditation to promote restful sleep.
4. Consult a professional: if you've accumulated a lot of abdominal fat and this is accompanied by symptoms such as abdominal pain, appetite changes or sudden weight changes, it's advisable to consult a specialist who can help you eliminate belly fat in a safe and healthy way.
In short, abdominal planks are an essential exercise for regaining a flat stomach and getting rid of abdominal fat. By combining them with a balanced diet, stress reduction, a proper sleep routine and medical consultation if necessary, you can take care of your health and figure this summer.
Summary
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