The Plank is the most effective exercise. It helps you to perfect every muscle in your body. You can burn cellulite, flatten your stomach, strengthen your back and shape your hands and legs.

How to Do It:

It is important to keep your body properly.

First, lie on your stomach. Then you lift your body almost the same like when doing push-ups, with one small difference: here you have to bend the elbows 90 degrees and rely on your forearms. The point is to keep your body flat as a plank at all time in order to activate all the muscles in it. You are not allowed to relax at any point of the exercise if you want to do it properly.

Feet. Get them close in order to keep pressure on the abdominal muscles.

Legs. Keep your legs tight and straight so that the pressure on the right abdominal muscle is constant.

Buttocks. You mustn’t relax your buttocks in order to activate the muscles on the lower torso.

Lower back. This is the most important part in the “Plank”. Keep the lower back flat if you want the exercise to be effective. Don’t dent it or curve and don’t relax at all.

Stomach. Get your stomach in as much as possible. Imagine a big belly guy that tries to tuck his stomach in under the ribs in order to appear sexy in front of a girl. You have to do the same here, but don’t keep your breath, just breath normally.

Elbows. Keep your elbows at a 90 degrees angle directly under your shoulders. This will help you with the strain.

You have to “float” your body like that for full exercise.

The longer you keep this position, the better. Begin slowly if you are not physically fit. Try to hold the position for at least 10 seconds, and repeat this at least 3 times between 2 minute breaks. Try to increase the position hold time each day (20, 40 and 60 seconds.) If you achieved 1 minute, the exercise is very effective. At first it may be hard for you to endure even 20 seconds, but in time you will improve.

To do plank in hammock is even more effective at the same time it is FUN. Come and join us in our Aerial Yoga class at Floating Fitness.

Did you know, that looking confident can help you feel confident? One of the best ways to look and feel your best is to stand tall with you head held high.

Unfortunately, because we spend so much time sitting in front of computers, texting, reading and studying these activities draw the neck and shoulders forward creating a ‘hunched’ upper back. This puts strain on the neck and elongates the muscles located between your shoulder blades which diminishes not only the appearance of confidence. It can make the most elegant outfit look frumpy - but also our own sense of feeling good about ourselves.

Antidote: Rowing!

Rowing is the most effective exercise to strengthen the rhomboid and trapezius muscles. Rowing is an extremely varied exercise - you can do it many different ways. It can be carried out without or with device (i.e. elastic band, TRX, rowing machine, dumbbells, bars); sitting, standing or tilt strain, two-handed, symmetrical, or even in turns.

Whichever you choose, the most important thing is to bring the scapula together towards your spine. Bring the shoulder blades as close together as you can. This is the way to strengthen those muscles. When you relax the muscles, let your scapula drift slowly apart. Do 3 sets of 10 repetitions with a 20 second break between each set.

Include rowing in your weekly training program! When done in the aerial hammock rowing exercise is especially effective.

Check out our short tutorial video, and give a try in aerial yoga class at Floating Fitness on Sunday, 3-4pm.