Sustained Exercise: A Hot Trend that Gets Great Results

28th July 2018
In this article, we will take a look at some sustained exercise techniques that can add a lot to your routine. What's more, they do not require accessories and you can do them anywhere.

Planks have become the preferred sustained exercise option among those looking to get a flat and toned stomach. But there are many forms of sustained exercise that offers excellent results. Read this article to learn more!

The best forms of sustained exercise

You still have time to work on your body before the vacation starts. If you do not have the time to go to the gym every day, do not worry. Just a short 15 minute sustained exercise routine will produce immediate results!

1. Planks

There is no better way to begin this list than with the hottest exercise of recent times. Planks are the best substitute for traditional sit-ups. This also offers other benefits, including toning the back and glutes.

Woman doing a forearm plank

In order to perform this exercise, position yourself face down with your legs extended. Support yourself with your forearms and hands on the floor. You will also be supporting your weight on your toes. Lift your torso and keep it parallel to the ground for one minute. Remember to keep your back straight!

2. V-ups

This form of sustained exercise is great for getting a toned abdomen. You will start out in the classic sit-up position, face up. The difference here is that you lift your legs – stretching them out straight – off the ground at the same time you lift your back off the mat.

The goal is to get your body into a “V” shape, with one part of the letter being formed by your legs and the other with your head and back. To improve you balance, place your hands at about knee-height.

3. Isometric squats

At first glance, this sustained exercise technique may seem simple and easy, but it provides a rigorous workout. Your thighs will be the first parts to scream for you to stop. Do not listen to them until you complete the full minute that the routine requires.

Woman doing isometric squat

Position your back against a wall, gaining support from your head to your lumbar region. Gradually flex your legs as if you are doing a traditional squat, and stretch out your arms in front of your torso. The idea is to maintain the posture without moving.

4. Superman

This is another sustained exercise that seems very simple. But when we do it, we realize how it works out several muscles at the same time. Start face down on the mat, with your legs stretched out and your arms extended in front of your head.

Lift your legs off the ground (up to the knees), and do the same with your arms and torso. This exercise is called “Superman” because it resembles the pose of a flying superhero. Only in this case, you will not need a cape or super powers!

5. Sustained lunges

Lunges are a great exercise for strengthening the thighs and the glutes. They consist of stepping forward or backward and flexing the knees in order to “lower” the body as much as possible.

Now it is time to turn the lunges into sustained lunges. The goal is to ensure that the front knee does not pass the imaginary line marked by the front toe, and that the rear end gets as close to the ground as possible. Maintain the posture for 30 seconds, and then switch sides.

6. Lateral plank

We have left one of the more complicated sustained exercises for last. That does not mean it is impossible, it simply requires practice.

Woman doing lateral plank

To begin, lie on the mat on your right side, with your legs stretched out. Next, place your forearm on the ground at shoulder-height and raise your body so that it no longer touches the floor. For balance, extend your left arm as if you were trying to touch the ceiling. Hold for 30 seconds and repeat on the other side.