Reduce Belly Fat at HOME without any Cost (Exercise-8:Rolling Plank Exercise)

Rolling Plank Exercise

The rolling plank trains the muscles around your abdomen, hip, and lower back.

How To Do

• Position yourself on the floor with your knees and elbows resting on the ground.
• Keep your neck aligned with your spine. Look forward.
• Lift the knees up and support your legs on the toes.
• Contract your knees and keep breathing normally.
• This is the plank pose. Stay in this posture for 30 seconds.
• Now, start moving to and fro for the next 30 seconds. This is the rolling plank exercise.
• Lie down on the floor sideways.
• Support yourself on your right elbow and right leg. Your elbow should be perpendicular to the shoulder, and the left leg should be above the right leg, keeping them together.
• Keep your knees straight. Your hips should not be touching the ground.
• Hold this position for 30 seconds. Once you get comfortable, you may hold this for one to two minutes.
• Repeat on the other side too.
• While you are in this position, you may also lift the leg on the top and bring it down again. This makes the exercise more effective – it works not only your abs, but also your thighs and hips.

Variations
       Knee plank, rocking plank, reverse plank.

Precautions
       Plank is a strenuous exercise, and you might feel like holding your breath while performing it. But don’t do that, as you might suffer from nausea or dizziness.