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how to do 🔥The "Plank" and all its variants are considered among the best 5 exercises in terms of efficiency for training the central part of the torso, especially the abs, without overloading the spine as often happens with the classic Sit Up (in particular if performed with an incorrect technique). The difficulty of this exercise is not so much in the movement, as in maintaining the "in line" position for a certain length of time and voluntarily contracting torso muscles (abdominal and oblique and lumbar abdominals) at the same time. This exercise is a "MUST" for those who want to improve their abdominal muscles but want to reduce the load on their back to a minimum.

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How to do 📚 DESCRIPTION: The "crunch" is the most popular ab exercise out there. When it comes to building a "six- pack" and losing belly fat, crunches are a must. This move isolates your core muscles, improves your balance, and improves functional fitness. It targets the re**us abdominis, the transverse abdominis, and the obliques. "Crunches" can help strengthen your abs, improve your posture, and shed fat. Advanced lifters can use weight plates for a more challenging workout.

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How to perfect 👌The "push-up" is considered one of the best upper body exercises out there. This multi- joint move requires no special equipment and can be done anywhere, anytime. It targets most muscle groups, including your back, shoulders, triceps, core, and pectoral muscles. "Push-ups" are commonly used in military physical training, bodybuilding, and Cross Fit workouts. When done properly, they help build a stronger foundation and improve your overall fitness.