The 5 easy sheathing exercises to do at home – Sport.fr – Sport.fr
Just because the gyms are closed doesn’t mean you have to let go! It’s time to get back to work! And even blocked at home many sporting exercises are possible to perform and in particular the sheathing, which is essential to build muscle in depth, and work the back, and the abdominals.
Exercise number 1: the board
The essential. The fearsome. Call it whatever you want, but don’t put it aside. This plank exercise is a perfect ally for deep muscle training.
Without arching, keeping your back straight, lean on your forearms, and your toes. Maintain the position by contracting the glutes, and the belly. The goal is not to hold two hours, but to start little by little by maintaining the position first 30 seconds, then 1 minutes, 1 minutes 30 etc.
Exercise number 2: The rise of knees / plank
How about pushing the plank exercise a bit? What if we added knee lifts? (Don’t hate us!)
You just need to maintain the initial position of the board by leaning on the palms of your hands and your toes. Keeping your body straight and your arms straight, bring your legs straight towards your chest, then return to the initial position. Do the same with the left leg. Do sets of 30 knee lifts, interspersed with breaks from 30 seconds to 1 minute if necessary.
Exercise number 3: the side plank
To work the oblique abs and eliminate love handles, nothing easier (or not …). To make the side plank, lean on a single forearm, as in the photo above. Hold the position for 30 seconds then increase the duration over the workouts.
Exercise number 4: The plank on one foot
But are they crazy? So, no, don’t worry! Even if this exercise is intended for those who have a little more experience, it becomes widely doable after just a few sessions. It consists of reproducing the “initial” plate, while taking off one foot from the ground. For the most motivated, you can even raise an arm (opposite the leg that touches the ground). Maintain the position for 30 seconds.
Exercise number 5: Board with ball!
For the more experienced, here is the pinnacle of the exercise. Trust us, you will feel your muscles working! For that you have to grab a big fitness ball. Then place your forearms on the ball, keeping your feet on the ground. Extend your legs and hold the position. The goal is to keep your body straight and aligned, from the shoulders to the feet.
Good luck and above all don’t forget … WE DON’T LET GO NOTHING!