A noticeable stomach, a poorly shaped waist despite classic abs: many are looking for an effective exercise to do at home.
This exercise is the commando plank, a dynamic core workout inspired by military training. , recalls Alexandre Rea, private sports coach in the Lyon region in , before specifying: The commando board is mainly used to tone and sculpt.
Commando board: a complete cladding for the abdominal strap
The commando plank starts from a high plank, hands under the shoulders, support on the tips of the toes. We successively lower each elbow to pass on the forearms, then we return to the hands, alternating which arm starts.
This back and forth forces the deep abs to remain engaged: transverse, obliques, rectus abdominis. At the same time, triceps, lats, shoulders, thighs and glutes stabilize the body, which slims the waist, improves posture and strengthens the back.
The right technique to get the most out of commando sheathing
To work the stomach well, alignment matters: straight back, head on axis, neutral buttocks, stable pelvis. We can summarize the movement in three points:
- High plank, hands under shoulders.
- Lower onto the forearms, pelvis fixed.
- Return to your hands alternately.
A pelvis that moves in all directions overloads the lower back. , underlines Alexandre Rea. And the sheathing also serves to vary the support: , specifies Dragana in .
How much commando plank to do to sculpt the stomach
To sculpt the abdominal muscles, a few regular series are better than an isolated session. Sheathing also helps on a daily basis: explains Alexandre Rea, before specifying:
In terms of volume, Doctissimo recommends short series, from 15 to 30 seconds at the start, up to 1 minute for the most trained, aiming for around 5 minutes of core training per day. , confirms Alexandre Rea, who recommends three to four weekly sessions. Combined with sweat-inducing cardio and a balanced diet, the commando board becomes a solid ally for a flat stomach.
Does the commando board help you lose belly fat?
It does not burn fat directly, but tones the abdominal muscles and makes the stomach visually flatter.
How long to hold the commando plank?
You can start with 15 to 30 seconds, then progress towards 1 minute while always maintaining impeccable posture.
How often to practice the commando plank?
Three to four sessions per week are enough, combining it with cardio activity and a balanced diet.
