According to Harvard, this is the only effective exercise to have a defined abdomen

The Internet abounds with recipes and tips to have a belly with marked abs, as more than one would like. But, which of all is the most effective? If you’re in doubt, Harvard University School of Medicine has the answer: isometric routines.

As detailed in a special school health report, this would be the best alternative to flatten, harden and tone the abdomen.

What are isometric exercises?

They are those in which the muscle is tense without making movement. They are widely used in rehabilitation, because they tone the muscles and are not harmful to the joints.

There are active and passive isometric exercises. The first are those in which force is exerted on something; the latter, on the contrary, are only limited to resisting a load or maintaining a fixed position.

Harvard discovered that planks, for example, are very effective for shaping the abdomen since they make the muscles contract for more than 10 seconds, working the abdomen, back and buttocks at the same time.

How can you apply this routine?

abdominal plank

Lie on your stomach and get up supporting yourself on the forearms or palms of your hands and the balls of your feet. Make sure your back is straight and look down so you don’t strain your neck. Keep this position for 1 to 2 minutes, and relax,

side plank

From the previous position, take the right foot over the left and raise your right arm towards the ceiling, forming a lateral plane. You must support your left palm firmly on the floor and bring your hips slightly up.

Hold for 1-2 minutes and repeat on the other side, going through the plank in the center.

plank obliques

In a plank position, tilt your hips from one side to the other as if you wanted to touch the ground. The turn should be done from the hip, with the abdomen contracted inward so that your obliques work. Do four sets of 8 to 10 repetitions on each side.

It may be difficult at first to stay in the position for a long time. But as your muscles get stronger, you will last longer. Everything is a matter of practice!

Important: It should be clarified that does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, does not assume responsibility for these acts. The site is intended only to provide information of a general nature to aid in the pursuit of personal growth and development.


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