Board Exercise: The 7 Amazing Benefits for Your Body

Board Exercise: The 7 Amazing Benefits for Your Body.

Want to be healthy and, above all, strong as an ox? Are you ready to spend 5 to 10 minutes of your day getting fit? So, look no further! In this article, you will discover the exercise of the board and its 7 benefits for your body:

What is the exercise of the board?

Weightless exercise exercises are becoming more and more popular. 

This form of bodybuilding, without additional charges or weight machines, only requires the weight of your body. 

Therefore, weightless exercise exercises are simple and convenient to regain an ideal weight and promote muscle building. 

They require little time from you and bring significant results in a relatively short time. 

Do you know that the abdominals are the only muscle group in your body that is not attached to the bones? This means that the abdominals must support the back and spine. 

In addition, they also play an important role in injury prevention. But for these muscles to contribute optimally, they need to be strong and subject to continuous training. 

By practicing the board, you strengthen your abdominal muscles and, by extension, bring more support to your spine.

How to do the board exercise?

1. Put yourself in the board position (as pictured above). Your forearms and toes touch the ground.

2. Keep your torso straight and rigid. Your body must form a completely straight line, from the ears to the toes. Do not bend or bend any part of your body.

3. Your head is relaxed, with your eyes towards the ground.

4. Hold this position for 10 sec.

5. Over time, increase the board hold time: 30 sec, 45 sec, 60 sec, etc.

6. Solicit your abdominal muscles! Your back should not be curved or arched. Therefore, do not let your belly down to the floor nor your hips rise to the ceiling!

7. To prevent your buttocks and hips from coming back up, push your pelvis to the ground.

8. Do not forget to breathe! Breathe and exhale for a long time and with regularity.

9. To vary this exercise, simply lift a leg or an arm (see the table at the end of the article for examples of variations).

The 7 benefits of board exercise

Here ! Now that you know how to do it, here are the 7 benefits of the board exercise. You will feel all these benefits as soon as you start practicing this exercise every day.

1. You develop your abdominal muscles - and their performance

The exercise of the board is ideal for the abdominals, because it solicits all the muscles of the abdominal group: 

transverse muscle of the abdomen, right muscle of the abdomen, oblique muscles of the abdomen (internal and external) and the glutes . 

The importance of strengthening each of these muscle groups solicited can not be underestimated. Indeed, every muscle plays an important role for your body. 

If you practice the board daily, you will soon see the following improvements: - transverse muscle of the abdomen: increased capacity to lift heavy loads, - right muscle of the abdomen: improved sports performance (especially to jump ). 

Moreover, it is this group of muscles that gives the appearance of abdominals in "chocolate bars", - oblique muscles of the abdomen (internal and external) - increased capacity for lateral bending and torsion of the bust. - glutes: your back is reinforced and the muscles of the glutes toned.

2. You reduce the risk of back and spinal injuries

The board is an exercise that allows you to strengthen your muscles. 

The advantage is that you develop your muscles by avoiding too much stress on your spine and your hips. 

Moreover, if you practice this exercise regularly, it alleviates back pain. In addition, by strengthening the abdominal muscles, they provide even more support for your back muscles (especially the upper back).

3. You increase your basal metabolic rate

Although it is static, the exercise of the board requires a lot of energy.

Moreover, the board burns more calories than traditional abdominal exercises: sit-ups or recliners while lying down.

The muscles you tone with this daily exercise will ensure that you will burn more energy - even when you have a sedentary activity.

This is especially important for people who spend most of the day sitting at their desks. 

If you do this exercise at home (for 1 - 10 min) before or after work, you increase your basal metabolic rate.

In addition, your metabolic rate remains high throughout the day - even during sleep.

4. You improve your posture

The abdominal muscles contribute greatly to the support of the neck, shoulders, torso and back. 

By practicing the board, you improve and prolong your ability to stand up straight. 

Indeed, once your abdominal muscles are strengthened, it is much easier to maintain a straight posture.

5. You improve your balance

Have you ever tried to balance on one leg? If you have not managed to do it for more than a few seconds, it's probably because your abdominal muscles are not strong enough to keep you in balance.

To improve your balance, try doing the sideboard and board exercises with lifting legs and arms. This is not only beneficial to your balance: these exercises also improve your sports performance.

6. You greatly improve the flexibility of your body

One of the most important benefits of board exercises is the gain in flexibility.

The board develops and stretches all the muscles in the back of your body: shoulders, shoulder blades, clavicles, etc. In parallel, this stretches the hamstrings, the arches and the toes.

By practicing the sideboard exercise daily, you develop the oblique muscles of the abdominals. This greatly increases the hyperextension of the toes - a movement necessary to support the weight of your body.

7. You improve your mental health

The exercise of the board also has benefits on the nerves, which improves your mood in a general way. Why ?

These exercises stretch the muscles that are often the cause of stress and tension in the body. Indeed, when we sit all day, the muscles of the thighs stiffen.
In addition, the legs become heavy by being bent for prolonged periods and the shoulders are strained by not standing straight.

All of these circumstances add stress to your muscles - and your nerves. Fortunately, the board exercises soothe your mind and lessen the anxieties and symptoms of depression. But beware: it only works if you practice them daily!

The typical exercise in just 5 minutes

 Now, now that you know more about the benefits of the board exercises, all you have to do is try these simple exercises.

In just 5 to 10 minutes, you will have excellent results! To help you, we even did a handy chart that shows you the board exercises that develop the group of abdominal muscles:

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