In recent years, the bar has overtaken both twists and squats in the nomination "The best exercise for the body". But there is a new technique that can compete with the bars in terms of efficiency and importance: List.

In fact, planks are very common - go to any gym, and most likely you will see someone shaking in the plank, glancing at the stopwatch every few seconds.

Like the plank, the L-set is also a basic movement with its own weight, but rarely appears outside of gyms. L-shaped designs are difficult, but if you want to improve the strength and stability of the case, they are simply necessary.
It's time to give this step the attention it deserves.

Climbing a mountain would be a difficult workout for most, but what if a mountain is a floor? This is the essence of the mountaineer exercise. Performing the exercise from the plank position, you alternately press one knee to your chest, and then pull back again, each time increasing the speed until you "run" on the floor.

Alternating plank is a great exercise, especially if you are tired of the usual plank and you want variety. This exercise is a more active variation of an ordinary plank, provides a greater load on the muscles and will definitely make you sweat.

The reverse plank is an exercise that is often forgotten, and it is great for the core muscles. It targets the posterior muscles (those along the back of the body), but, if done correctly, it also involves the abdominal muscles. Although this exercise is most often found in yoga classes, it is a good addition to any basic workout. Beginners should start by studying the usual bar. Continue to hold the reverse bar for just a few seconds at a time, maintaining the correct shape.

The plank is a great exercise for abs and buttocks. It affects not only the direct abdominal muscles, but core muscles, which pass from the pelvis along the spine to the shoulder girdle. To the muscles of the buttocks remained strong, add the strap to the program of training of the press.

If you didn't go to the basement of the Soviet rocking with rotting posters of the forgotten stars of bodybuilding, printed on newsprint, you probably think of people who do crunches as you like, but not using a press.