The plate exercises have the primary function of hardening the abdominals and defining them. It is one of the best exercises to improve the muscles of the abdomen.

 

What type of exercise is the iron? Also called an abdominal plank or plank, the iron is an isometric exercise that uses your weight and tenses your muscles in a fixed position.

 Exercise Iron - 21 Abdominal Board Exercises For Women

Regularly performing different variations of plates for 15 minutes will improve your posture and flexibility, increase your mood and even It will reduce back pain. It is a very effective exercise but not so easy to do or maintain that body position for the necessary seconds.

You must keep your body rigid as a board to focus all work on shoulders, arms and abdomen. Climb your sleeves and learn to do different types of ironing exercises.

What is an iron?

The table is an exercise of body weight, which means that you use your body weight (instead of other weights as dumbbells or weights) to strengthen. It is also known as Kumbhakasana in Sanskrit, and is part of the Sun Salutation or Surya Namaskar.

 abdominal plate exercises

Holding the body on the toes and forearms while looking down (or sideways) for a few minutes is what It is done in plate exercises. It is a static exercise and does not require any equipment. Its effects are immense, which I will discuss in the next section. Check out.

Why should you do ironing exercises?

Doing dynamic ironing exercises regularly can benefit you in many ways. From helping you get a flat stomach to improving your mood, this posture correction exercise goes beyond a simple static exercise. Here is the list of the benefits of making tables every day.

 exercise iron

  • Improves posture – Parquet strengthens the base and lower back muscles, thus improving your posture .
  • Reduces belly fat – The belly dog ​​is an indispensable gift that most of us receive in exchange for our bad habits of life. If you want to lose those extra centimeters, you have to iron. By building and strengthening the central muscles, you can sculpt your abs in no time.
  • Improves flexibility – Plates are also excellent for improving flexibility. You must make different variations of tables to get rid of belly fat.
  • Reduces back pain – If you suffer from back pain, parquet may be one of the solutions. Since this exercise targets both the central and back muscles, it strengthens them and, therefore, reduces back pain.
  • Improves mood – Finally, being able to kill a board properly can help improve your mood and kick hormones to feel good . It is a great way to build trust and have an “go for it” attitude.
  • Build resistance – Being able to hold a board for a few minutes and then gradually increase the time will help increase resistance. And you can do other exercises better.

Now you know why you should iron. Let’s see how to do the standard table exercises and their other variations to target the different muscles of your body.

21 Ironing Exercises For Women To Do At Home Or The Gym

Traditional Plank

 Irons

This is the most basic table form and works throughout the body. One thing to keep in mind – your hands should be directly below your shoulders, and your body should be in a straight line. Here’s how to make the traditional basic iron.

Objective – Core, buttocks, shoulders and biceps.

How to do it

  1. Assume a cat poses on a carpet. The arms should form a straight line from the shoulders to the elbows.
  2. Push your body up and hold it on the palms of your hands and on the soles of your feet.
  3. Keep your back straight and your back aligned with your entire body; all online
  4. Don’t strain your neck. Keep your abs occupied by vacuuming your belly button.
  5. Hold the iron for at least 30 seconds.
  6. Release and repeat.

Rest – 20 seconds

Repeat – 2 times more

Forearm in 194 }

 Exercise irons

Also known in yoga as a dolphin pose, it is a variation of the iron that is made in the forearms. This works exactly like the first exercise, but it also targets the muscles of the upper back and shoulders. Here’s how to do it correctly.

Objective – Core, buttocks, shoulders, beats and biceps.

How to do it

  1. Assumes the position of the table. Keep your abs tight, your back straight and your shoulders, back and body in line.
  2. Make sure your hands are under your shoulders.
  3. Clench your right fist, flex your right elbow and rest your entire forearm on the floor. Do this also with your left hand. Now, you will be in a lower and more challenging position.
  4. Make sure your elbows are under your shoulders and your abs are tight. Hold this pose for 15-30 seconds.

Rest – 20 seconds

Repeat – 2 times more

Side bend

 lateral exercise plates

The side elbow table is a variation of the forearm. It is also made as a beginner version of the side plate. Although this variation puts a little more pressure on your shoulders, it is easier to balance.

Objective – Core, buttocks, adductors, external and internal obliques and biceps.

How to do it

  1. Lie on your right side and hold your upper body up by placing your elbow and forearm on the floor perpendicular to the upper part of his arm, with flat palms on the floor. Bend both knees a little and keep your left foot on the right. Place the right arm on the right side of the waist.
  2. Slowly and constantly lift your buttocks toward the ceiling and hold this pose for 30 seconds. Be sure to inhale and exhale.
  3. Repeat on the other side.

Rest – 20 seconds

Repeat – 2 times more

Iron Star45 }

 plate challenge

This is an advanced variation of the side bend plate. Challenge your flexibility, strength and balance.

Objective – Core, buttocks, adductors, external and internal obliques and biceps.

How to do it

  1. Lie on your right side and hold your upper body up by placing your elbow and forearm on the floor perpendicular to the upper part of his arm, with flat palms on the floor. Keep your legs straight, with your left foot on top of the right.
  1. Lift your hips and then lift your left leg to the sky.
  2. Raise your leg as high as you can and try to hold your big toe with your arm raised.
  3. If you are not flexible enough to hold your toe in your hand, it’s fine; just lift it as much as you can and hold the position.
  4. Repeat on the other side too.

Rest – 25 seconds

Repeat – 2 times more

Fall fall 19459 }

 Iron exercises

This movement is very effective for toning those michelines, getting rid of the muffin caps and carving the waist. It points to obliques, abs and even beats.

Objective – Core, buttocks, adductors, external and internal obliques, shoulders and biceps.

How to do it

  1. Put yourself in the side elbow plate position and balance your body.
  2. Lower your hip toward the floor and lift it again.
  3. Make 10 dives on each side.

Rest – 20 seconds

Repeat – 2 more times

Iron with movements

 plate exercises

This type of plate with hip movements is one of the best exercises to tone the waist and strengthen the core.

Objective – Core, buttocks, adductors and biceps.

How to do it

  1. Start in the plate forearm position.
  2. Turn your hips and touch each hip on the floor in turns. The movement will be something like this: turn and touch the right hip, and then turn and touch the left hip.

Rest – 20 seconds

Repeat – 2 more times

Side arm

 side plank exercise

This is a variation of the traditional table. It is very effective in correcting the posture of the upper back and addressing the fat in the upper back. This movement is ideal for toning the obliques.

Objective – Core, buttocks, adductors, obliques and biceps.

How to do it

  1. Place the palm of your right hand flat on the mat, with your fingers pointing forward. Bend the left knee and place the left foot in front of the right leg, near the belly, with the left femur and the shin about 30 degrees apart.
  2. Lift your hips toward the ceiling, open your left hand and rest your body on a fully extended right hand and on the outside of your right foot. Lift the left foot and place it on the right foot.
  3. Hold for 15-20 seconds and then repeat on the other side.

Rest – 20 seconds

Repeat – 2 more times

Side arms star

 exercise plates

It is a variation of lateral arm exercise. It is a very advanced movement, which requires a lot of balance. It is also one of the best strengthening exercises in yoga.

Objective – Core, buttocks, adductors, obliques, shoulders and biceps.

How to do it

  1. Place the palm of your right hand flat on the mat, with your fingers pointing forward. Bend the left knee and place the left foot in front of the right leg, near the belly, with the left femur and the shin about 30 degrees apart.
  2. Lift your hips toward the ceiling, open your left hand and rest your body on a fully extended right hand and on the outside of your right foot. Now, lift your left foot and place it on top of the right.
  3. Lift your left leg so that your body is in a fully open position, as if you were going to give a big hug.
  1. Hold this position for 15 seconds, release it and repeat it on the other side.

Rest – 20 seconds

Repeat – 2 more times

Rolling iron

 the exercise iron

The rolling board is a strengthening and cardio exercise that is excellent for your hips, waist, heart and arms. This movement can be performed on both arms and forearms.

Objective – Core, buttocks, obliques, shoulders, biceps and wrist flexors and extenders.

How to do it

  1. Start in the position of the forearm plate and make sure it is in the correct shape.
  2. Raise your right arm and turn your body to the left to form a side elbow board.
  3. The difference here is that you don’t stack your feet on each other. Simply turn and return to the forearm position, and then turn to the other side.
  4. Without losing your balance, keep turning from side to side. The movement will be something like that – from left to right and back to the center.
  5. Make 20 rolls to complete a game.

Rest – 20 seconds

Repeat – 2 more times

Table with elevator

 plate exercises

The iron with leg lifts strengthens the entire upper body. By lifting one leg, you intensify the work done by your core stabilizers. This helps build their power.

Objective – Core, buttocks, obliques, shoulders, biceps and wrist flexors and extenders.

How to do it

  1. Move to the standard position of the table. Keep your arms closed and your abs tight.
  2. Raise one leg as high as you can or until it is parallel to the ground. Hold 10 breaths.
  3. Lower that leg and lift the other leg.

Rest – 20 seconds

Repeat – 2 more times

Planks Up and Down

 plate exercises

This is a hard (but fun) board exercise that helps build strength and endurance. Here are the muscles in which he works.

Objective – Core, buttocks, shoulders, lats, biceps and wrist flexors and extenders.

How to do it

  1. Move to the standard position of the table.
  2. Bend your right elbow and lower your forearm. Then, bend the left elbow and also lower the left forearm. Now, you are on a forearm table.
  3. Straighten the left arm and then the right. Return to the standard position of the iron.
  4. The movement is something like that – From Plank to Plank of the Forearm and then from Plank of the Forearm to Plank.
  5. Do 10 reps to complete a game.

Rest – 25 seconds

Repeat – 2 times more

Crimp with crunch

 plate exercise

The oblique crunch board is an intense movement for your obliques and abs. You can do it on a carpet or use a Bosu ball.

Objective – Core, buttocks, obliques, shoulders, lower back and biceps.

How to do it

  1. Place yourself in a standard plank position and tighten your abs.
  2. Bend your left knee, turn it to the side and touch your elbow with it. Squeeze the left obliques.
  3. Stretch your leg back and repeat with the other leg.
  4. Repeat 15 times on each side to complete a game.

Rest – 25 seconds

Repeat – 2 more times

{19459033{Swissball

 flat irons

This is an elevated board, which needs a Swiss ball. Intensify work with core stabilizers.

Objective – Core, buttocks and biceps.

How to do it

  1. Clench your fists and place them on a Swiss ball at shoulder height.
  2. Roll back your shoulders. Balance the body on the forearms, extend the legs back and support the lower body on the flexed toes.
  3. Keep your thighs aligned with your hips and core. Hold this pose for 15 seconds or until you feel the burn in your core.

Rest – 15 seconds

Repeat – 2 more times

Ironing boards 9

 abdominal iron benefits

They are ideal for cardiovascular exercises and for treating abdominal muscles.

Objective – Core, buttocks, tendons, quadriceps, shoulders and biceps.

How to do it

  1. Fish with your hands and position yourself in the arm plate position, with your legs fully extended behind you and the compromised core .
  2. Lift your left leg, flex your left knee, place it toward your chest and return your leg to the starting position.
  3. Repeat with the right leg.
  4. Repeat 20 times to complete a game.

Rest – 15 seconds

Repeat – 2 more times

Plates with weights 19

 iron routine

This movement requires a set of dumbbells and is similar to bending over a row. This exercise works on the following muscles.

Objective – Core, buttocks, shoulders and biceps.

How to do it

  1. Grab a pair of dumbbells and get into the table position.
  2. Bend your elbow and remove that dumbbell to your chest and lower it.
  3. Repeat on the other side. Do 10 repetitions for each arm.

Rest – 15 seconds

Repeat – 2 more times

Plates on the ball exercise

 exercise plates for women

In this variation, your legs rest on the exercise ball. This movement decreases the pressure on the core and intensifies the training.

Objective – Core, buttocks, shoulders and biceps.

How to do

  1. Place a gymnastic ball behind you.
  2. Put yourself in an iron arm position. Place your legs up on the gym ball, with your toes down.
  3. Hold this pose for 10-25 seconds.

Rest – 15 seconds

Repeat – 2 more times

Peak plates 

 Abdominal table for women at home

Once again, a large cardiovascular movement for the lower abdomen and lower back.

Objective – Core, buttocks, shoulders, beats, tendons, calves, quadriceps, triceps and biceps.

How to do it

  1. Assume the position of an arm plate.
  2. Lift your heels and push your hips toward the ceiling. Push the lower part of your body inward so that you form an inverted ‘V’ pose. Do not strain your neck. Stay calm
  3. Hold this pose for 3 seconds and then return to the table position.
  4. Repeat 10 times to complete a game.

Rest – 15 seconds

Repeat – 2 more times

Back of the plate

 flat iron exercises for abdomen

It’s a challenge, but you can follow the steps to do it correctly. Here are the muscles to which this exercise is directed.

Objective – Core, buttocks, shoulders, beats, tendons, quadriceps, triceps and biceps.

How to do it

  1. Sit on the floor with your legs in front and place your hands behind you, shoulder width apart.
  2. Using your arms to support the weight, lift the rear of the floor until the body is straight from shoulders to feet. This is the reverse table.
  3. Hold this pose for 10-20 seconds before lowering your body back down.

Rest – 10 seconds

Repeat – 3 times more

Reversible iron with legs

 muscle exercise iron

The reversible plate with leg elevator intensifies the work done by your core to stabilize it in the reversible plate position.

Objective – Core, buttocks, shoulders, beats, tendons, quadriceps, triceps and biceps.

How to do it

  1. Sit on the floor and stand up in the reverse plank position, but keep your knees bent so that the femur and shin are right angle to each other.
  2. Slowly raise one leg and hold it. Make sure the raised leg is stretched.
  3. Hold this pose for 10-15 seconds.

Rest – 10 seconds

Repeat – 2 more times

Iron with 19 kicks }

 exercises for women home beginners

This is another challenging but effective variation of the plate exercise. Here are the muscles it points to.

Objective – Core, buttocks, shoulders, beats, tendons, quadriceps, triceps and biceps.

How to do it

  1. Get on your knees with your hands in line with your shoulders. If you are a beginner, stay on your knees. But if you are at an intermediate or advanced level, get up on a table.
  2. Lift one leg and roll it up to the sky bending your knees. This is your position.
  3. Press that leg up and back, up and back. Try small pulses, but squeeze the back with each pulse.
  4. Do 12-15 pulses and then start kicking your leg.
  5. Do this with the other leg as well.

Rest – 10 seconds

Repeat – 2 more times

Iron halfway

 Abdominal irons

It is an isometric movement in which a movement is maintained in its intermediate position. Here are the muscles to which it is directed.

Objective – Core, buttocks, shoulders, beats, triceps and biceps.

How to do it

  1. Get into the table position.
  2. Bend your elbows and lower yourself to the triceps lizard position.
  3. Hold it for 10 seconds and then push up on the board.

Rest – 15 seconds

Repeat – 2 more times

These are the 21 positions of the tables that will help you rebuild your central and dorsal strength. If you want to challenge yourself, you can increase the retention time of the table gradually. This is how you can do it.

How to gradually improve endurance time

 Single Leg Iron

Improving parquet time is challenging , and do not be afraid of it. Check the correct way to increase the residence time of the iron.

  • Warm up before starting your exercise routine.
  • Make a mixture of cardiovascular and strength training to increase your endurance and muscle power.
  • Use the timer function of your phone to time yourself.
  • Talk to yourself every second extra you do.
  • Don’t hurry.
  • Practice every day.

Now, for each table position, you must follow certain rules to reduce the chances of injury. This is what you should be consistent with.

Common rules of the table to follow

  • Keep your shoulder blades down.
  • The legs, buttocks and hips must be on the same line.
  • Keep the nucleus and buttocks occupied.
  • Don’t strain your neck. Keep it in a neutral position, look down to the floor or up to the ceiling.
  • Refrain from curving your lower back as much as possible.

Although the table is a great exercise, it may not be the best exercise for some of you. Find out if you should iron it or avoid it completely.

Who should avoid ironing?

  • If they just operated on you.
  • If you have pelvic pain.
  • If you have recently given birth.
  • If you have a herniated disc.
  • If you have weak bones.

You should consult your coach and your doctor before you start.

Now, you have all the information about the tables. No more stops – set a goal, write it down and start making irons. You will see visible results in two weeks if you practice the parquet correctly. Challenge yourself, because mental fitness is as important as physical fitness. Cheers!

Expert responses to readers’ questions

Do irons burn calories?

Yes! Tables burn calories. Depending on your weight, height, duration and intensity, you can burn between 20 and 100 calories.

How long should a woman be able to make a board?

As long as any man can. Get rid of mental blocks and give your best to each representative you do.

 

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