How long should you hold a plank for once? Is it effective to slim down your legs?

　　Plank support, which is somewhat similar to push-ups, is a very popular exercise. Through exercise, you can exercise Body muscles consume body heat and fat, thus playing a role in fitness and weight loss. So, how long is the best time to hold a plank at a time?

　　Generally speaking, the time for girls to practice plank support is at least 50 seconds, and for boys, it is at least 1 minute. The best effect is if you can persist for 2 minutes. If the time is too short, the effect of muscle training will not be obvious. Plank support has a very significant effect on the strength and stability of the core muscle groups. It does not need to be persisted for a long time to achieve the corresponding effect. The key is to ensure correct posture.

　　The correct action of plank support should be: lie prone, bend your elbows to support the ground, keep your shoulders and elbow joints perpendicular to the ground, put your feet on the ground, and lift your body off the ground. The torso is straightened, the head, shoulders, hips and ankles are kept on the same plane, the abdominal muscles are tightened, the pelvic floor muscles are tightened, and the spine is lengthened. Eye Look towards the ground. In addition, you should pay attention to the following precautions when doing plank support:

　　1. Plank support can be done every day, but it should be done in moderation. Don’t insist on it just to make up for the time, because muscle training takes time to repair.

　　2. It is necessary to proceed step by step. Beginners do not need to be demanding on long time. Practice slowly and the time you persist in a single session will be extended.； The challenger should be to persist in static exercises for a long time with correct movements.

　　3. Plank support is best done between 2 pm and 5 pm. Because the speed, endurance and strength of muscles are at their best during this period, however, if it affects work or study, other times are also possible.

　　Plank back kick

　　Keep your elbows in the standard plank position, with your elbows vertical and your shoulders supported on the ground. Keep your abdomen tightened inward and parallel to your pelvis. Do not sag or hunch. For the legs, first kick the left leg up, bend the knees upward, and keep the feet facing the ceiling. Keep the pelvis from twisting and keep it parallel. Concentrate the strength on the buttocks and legs. Support until the legs cramp. Repeat 10 times. Alternate kicking left and right, and insist on doing two sets of each leg.

　　Plank support leg raise

　　This action can be assisted by using a fitness ball. Use your lower abdomen to press the fitness ball. Use your hands to support your body and walk forward on the ground. Slowly move the ball from your lower abdomen to your calves. Support your hands on the ground and keep your elbows inward. Tighten your abdomen with force to keep your spine vertical and stable. Lift the left leg up, and then slowly retract it, but do not touch the ball, and at the same time keep the pelvis stable. Repeat this action 10 times. Do three sets of each leg and then switch legs and keep doing it. This set of training can exercise the thigh muscles and buttocks muscles. (Reference website: Family Doctor)