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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: I did the double leg stretch for a week — here’s what happened to my abs

One of the reasons core-strengthening exercises such as the plank have become more popular in recent years is that traditional core moves such as sit-ups and crunches can result in if done incorrectly — and they are often done incorrectly. When the core is not strong enough to begin with, people tend to overcompensate by using their lower back muscles and a jerking motion to do sit-up or crunch. The plank, which is a static exercise, removes that risk. 

The double leg stretch also takes the pressure off your lower back (if done properly, of course), and it calls for plenty of movement, which, for me, puts it ahead of the plank. Admit it, the plank is pretty boring. It even sounds boring. Plank. See?

What is it?

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One guide for this move suggests holding the stretched-out position for three seconds. If you can do this for three sets, feel free to show your core to the world. You’re ready. I held for one, maybe two, and that was more than enough. Much more.

Day 3

I managed three sets of 12. Not much of an improvement, you might think, and you’d be right, but I was delighted. Don’t forget to keep your shoulders raised throughout the move. You may be tempted to lie flat as you stretch your arms behind you, thinking that throwing in a little crunch or sit-up on the way back up feels right for the move. But it’s not the kind of exercise. By drawing in your core to keep your shoulders raised, you will be doing plenty of work.

Day 4

The following day I pushed for three sets of 15. I was beginning to find it easier, which was a pleasant surprise. My body was responding positively to the move, rather than going on strike and demanding more food, which it sometimes does. As I increased the reps, my confidence grew, which makes any exercise a far more enjoyable undertaking. 

Day 5

I pushed the reps again and completed two sets of 15 and one of 20. As you tire — and you will — you may want to give your core a break by not just touching your shins with your hands, but holding them. This is known in the game as cheating. Don’t do it (though the desire will be strong, as I was learning). After finishing the move, I returned to working at my desk and found I was sitting straighter and taller.

Day 6

Three sets of 20. Frankly, I was amazed to have doubled my reps in less than a week. I’m fairly sensible when it comes to trying a new exercise, so perhaps I was being conservative at the beginning, testing myself without risking a hernia. At the same time, this move, like the others I have done, is as much about form as it is about strength and endurance. Once I could do the move smoothly, it became much easier. One more tip: Watch your for knees drifting away from each other. Aim to maintain as straight a line as you can.

Day 7

On the final day, I didn’t push it any further: three sets of 20, though I tried to hold for slightly longer at full stretch. Even if you keep it to sets of 10, you can increase the challenge by pausing for longer. You might find your core beginning to shudder a little, but the rivets are not about to start popping out — you are not a submarine that’s gone too deep. I won’t be taking up Pilates any time soon, or even after that, but this is one move I will be happy to continue. Give it a go and I think you’ll feel the same.

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