The meaning of the plank exercise. One for all: plank for all muscle groups

Thanks to this program, you will be able to see excellent results very soon. Girls and men can say goodbye to chubby arms and saggy belly because they will disappear. Today we will tell and show you how to do a plank for weight loss and give a training program for a month, according to which the elbow stand for the press will help you create beautiful abs on your stomach or simply help you achieve a flat stomach.

The plank is one of the best exercises for strengthening your core muscles. It interacts with several muscle groups simultaneously, both on the front and back sides of the body. The plank will not only tone your tummy, but also strengthen your lower back and reduce back pain.

Your posture and balance will also improve as you keep your abs engaged.

This exercise is an excellent option that works the muscles of the body - but only if the technique is correct. Keep reading to find detailed instructions and quick tips on how to properly hold an ab plank and get the most out of this exercise in 30 days!

Toning your core muscles and developing perfect abs

The plank is one of the most effective static exercises, since it affects the upper and lower abdomen and lower back, while also allowing you to pump up your abs. And while she's working on all those muscles to strengthen your core muscles, your upper and lower body get a workout as well—your back and shoulders work to keep your upper body stable and balanced, while your quads and glutes keep your core rigid. Do you want the coolest thing? Not only does planking improve your posture and strengthen your core muscles, which helps avoid injury, but also activates several frozen muscles throughout the body, which will finally give you that flat and sexy belly, which you dreamed of.

Correct plank technique

In order for the 30-day exercise program to work in your favor, it is important that your technique is on point. Doing it incorrectly can damage your lower back and stop your progress. Follow these directions for proper technique.

1. Place your forearms firmly on the ground, shoulder-width apart.
2. When you rise from the floor, make sure that your body forms a straight line from the top of your head to your feet.
3. Don't let your hips sink too close to the floor, as this will cause tension in your lower back, which can lead to injury.
4. Don't raise your hips too high: while this makes the exercise easier, it also puts unnecessary weight on your lower back. In addition, this is self-deception; by making the exercise easier, you reduce its effectiveness.
5. Make sure your abs are engaged and tense the entire time. You can do this by imagining that your navel should touch your spine.
6. To engage your legs, squeeze your glutes and engage your quads.
7. Most importantly, don't forget to breathe. Moreover, when performing the exercise for a long time, it is important to maintain a steady breathing rhythm. Try to breathe deeply instead of holding your breath high in your chest. This may be difficult at first due to the position of your body, but the best trick to control your breathing is to focus on it.

The most common mistakes

• Placing your hands too close together will cause shoulder instability
• Holding your breath—blood pressure rises quickly, which can lead to fainting
• Dropping of the head, pelvis or shoulders - the body must be aligned or injury may occur
• Trying to hold the position for too long - it is better to do the plank for a shorter time, but with good technique, than vice versa.

Types of Plank exercises

How to do a plank for beginners?

Do I need to do many variations at once and do all types of abdominal planks in one day? No. If you find forearm stand too difficult, try doing it with straight arms.

1. Place your hands firmly on the ground, shoulder-width apart. Avoid elbow locks; they place unnecessary and often dangerous stress on the joint.
2. Extend your legs, stabilizing yourself with the balls of your toes.
3. Once in position, straighten your spine, tighten your abdominal muscles, squeeze your glutes and quads, and keep your head in a neutral position to form a straight line with your body.
4. Again, don't let your hips sag or your butt rise toward the ceiling. Keep your body in a rigidly straight line throughout the entire workout.

If this is already boring for you, then you can vary your training routine plank variations. Try them all during 30 day challenge.

1. Place your forearms on an unstable surface, such as a Bosu ball.
2. Place your feet on an unstable surface.
3. Lift one leg off the floor while standing.
4. Raise one hand off the floor.
5. Bring your legs together and spread them as you jump.
6. Alternately bring your right knee to your right armpit and your left knee to your left armpit.
7. Swap your legs.
8. Extend your right arm forward, then your left.
9. Rotate your body from side to side, bringing your left knee to your right armpit and then your right knee to your left armpit.
10. March your arms up and down.
11. Lift your left arm and right leg at the same time, then switch to your right arm and left leg.
12. Place your feet on a smooth surface and squeeze your core muscles to pull your legs towards you, becoming like a corner, and stretch them back.
13. Rotate your upper body by raising your right arm into the air, return to the starting position and rotate to the other side by raising your left arm.
14. Gently lower your knees to the floor one at a time during the plank.
15. From a plank position on straight arms, begin “walking on your hands” forward.
16. Again from a straight-arm plank position, begin to move your arms forward until your face almost touches the floor. Pause here to inhale, then return to the starting position.

One thing to remember is that the plank is a compound exercise that involves both your core and lower back. So don't worry if you feel some soreness in your lower back a few days after doing planks. This is actually a good thing because it means those muscles are working and will eventually get stronger with the plank.

How to do a side plank

There aren't many core exercises that are as effective as the side plank. Most people ignore their sides and focus on their core muscles. There's nothing wrong with that, but if you neglect the sides, you're neglecting a weak muscle called the quadratus lumborum, or quadratus lumborum. It is an important muscle on the back of the abdominal wall that plays a crucial role in soothing and reducing back pain.

Be sure to include this exercise in your workout.

Technique:

• Get into a plank position, then twist to the right.
• Keep your legs extended, your hips and feet flat on the ground, legs stacked on top of each other.
• Place your right elbow directly under your shoulder to lift your torso and align your head and spine.
• Place your free hand along the length of your body, or if you want to increase the difficulty, raise your hand.
• Repeat the same movements for the left side.

Don't Always Follow Your Workout Schedule

First of all, everything is fine! Life goes on. Sometimes we forget, sometimes we're too busy, and let's be honest, sometimes we just feel like we don't need it in the moment. If you miss one day, it's okay. It's best to pick up where you left off and not worry about trying to make up for the lost day. Just turn it into 31 days with an extra day of rest. It's OK.

However, if you miss several days in a row, the rules change slightly. If you miss a few days, it's best to just start again. And there is nothing wrong with that! You'll likely be more determined and prepared the second time you take on the challenge. The goal of the 30-day challenge is to gradually prepare your body for stable performance by allowing it to adapt to the exercise. And always, if pain begins to prevail, stop the exercise.

Completing the 30-Day Plank Challenge is a great way to jumpstart your fitness lifestyle, push yourself to undiscovered horizons, reach new goals, and see the results you want. Here are some quick tips you can follow for any fitness challenge!

1. Invite your friends! Everything is more fun when your best friends train with you. This way, you will be responsible for each other and push each other to new heights!
2. Listen to your favorite music! Even though you don't need too much time, it's always better if you're listening to a hot new hit or your favorite indie band.
3. Be consistent! Do the exercises in the challenge every day at the same time and in the same place (if possible, I know this is not always possible due to active work, so do it to the best of your ability).
4. It will be very good if you use a soft mat during the exercise, because... knees and elbows must be protected. If you don't have a mat, you can use a towel.

3 Ways to Increase Your Plank Time

Practice is the only way to improve your plank time. Follow these 3 tips:

1. Do bodyweight exercises—pull-ups and push-ups increase your core strength.
2. Additional Weights – Do squats and deadlifts to really strengthen your core muscles.
3. Practice.

Now that you know everything, it's time to start sculpting a beautiful baby bump!

30-day Plank Challenge

So here's the plan: after 30 days, you'll be able to do a plank for two minutes. Don't worry that you can barely hold it for 15 now, that's all you need to get started. Now, for those of you who can hold a two-minute plank without problems right now, first of all, well done! Second, you can still use this training program to improve your core strength and plank time. Just add one minute to each day and by the end of the challenge you will have doubled your time.

During these 30 days, you will perform the basic plank every day (its technique was previously explained), and the duration for which you must hold the plank increases throughout the entire time. Rest days are also included in the program, and I encourage you to use them to your advantage, as it is likely that without them your muscles will cry. Rest days are important because they give your muscles time to recover and grow.

Two minutes! Smart girls! What's your tummy like? Flat, slim, toned? Great. Now that you feel confident doing planks, you can make yourself even better by adding a minute to the recommended time each day and upping your plank time to four minutes.

15:45 6.02.2016

The plank exercise and the weight loss effect of daily simple exercises at home are amazing. Losing weight in 5 minutes a day has become possible. The good news: it's not just about losing weight. The bad news: you need to exercise every day.

The plank exercise is the best thing that was invented for lazy, unathletic women who dream of a good figure. Do you want to lose weight? Need to ? Or maybe you're not happy with your back or your arms? Try to do a plank and do it every day.

Fitness for the lazy is not a shame, it is very effective. Thisa simple and practical way to get your body in order, while not much is required of you, and the result will be amazing! Changes will begin in a week, but in a month the effect will impress you.

Please note that if you have problems with the spine or are too heavy, you should do this exercise after consultation with a specialist and only under the supervision of an instructor. But if you just gained weight, your body has lost its flexibility and lightness, then “lie down and stand up” is an excellent solution. It won’t be easy at first, but just consider what will happen to you after a week of torment, which, by the way, in a week will already be just a morning procedure. You may not be able to stand for 1 minute in each pose at once (I didn’t succeed). But even if you start with 20-30 seconds, there will be an effect. The main thing is to gradually increase the time. I have some cool tips and tricks. Just don’t be lazy: read, watch, do. And tomorrow too!

Core exercises are one of the most effective ways to lose weight and remove excess fat from your waist. The plank exercise trains these muscles!

You will strengthen your core muscles and improve the condition of your internal organs.

The core muscles provide support to the internal organs. They are also involved in the formation of good posture, and, as you know, if a person has good posture, then the whole body works much better.

A strong muscle corset in the waist area is the key to maintaining intra-abdominal pressure at the required level. And this means fixation of the spinal column, proper outflow of venous blood from the internal organs and... more strength!

Just imagine: one exercise engages all the most important muscles for beauty and health at once!

• transverse muscle - helps lift heavy weights;
• rectus muscle - is responsible for the “pack” and helps you jump better (the bar is just the beginning, you’ll want to go to the gym later);
• oblique muscles - expand the possibilities of lateral bending and twisting at the waist;
• gluteal muscles - will support the back and give a beautiful profile (well, just not in the nose area). Speaking of profile: the double chin will also gradually begin to shrink, so not only the butt will be beautiful!

Your back muscles will improve

Doing a plank will allow you to build your core muscles without putting unnecessary stress on your back and hips. If you exercise every day, you will strengthen not only your lower body, but also your upper body. And this will reduce the risk of back pain and improve posture (this is always visually minus 5 years).

Your metabolism will speed up

Planks burn more calories than classic abdominal exercises. Twisting and lifting your torso is great, but the plank speeds up your metabolism with less effort and for a long time: even at night the body will burn calories (don’t be alarmed: you won’t have to sleep in the plank, although... who knows what sporting peaks you will achieve in a couple of months).

Posture will improve

Strengthening your core muscles significantly improves the condition of your neck, shoulders, back and lower back. Doing planks every day will help keep them in the correct position and improve your posture. By the way,It is a straight back that does not give you offense, as psychotherapists say. So don’t slouch: you always want to attribute all the problems to such people and assign as many tasks as possible.

Develop a sense of balance

You will notice that it is much easier to walk in heels, and if you stumble, for some reason you do not fall, but maintain your balance. This is all the plank. By the way, a well-developed sense of balance will help you achieve great results in any sport, and you will also become more balanced in daily communication: it has already been proven that your physical state greatly influences your psychological state. So practice ;)

Increased flexibility

Well, if you cannot reach the floor with your hands or, while sitting on the floor, you are not able to touch your head to your knee, then the plank will save you (and you urgently need to start doing it).

Thanks to the bar, the muscles and ligaments attached to the shoulders, shoulder blades, collarbones, hips, and toes are stretched. Using the side plank you will work the oblique abdominal muscles. By increasing the flexibility of your whole body, you will be able to easily perform other exercises, and when it comes to sex, you will surprise both your partner and yourself: this is great!

Stop freaking out and being nervous

The plank has a special effect on the nerves, strengthening the muscles that become active in stressful situations. If you have a sedentary job, then you are nervous not only because of contacts with various wonderful people and misunderstandings. The body just becomes numb and tension arises on the physical level, which immediately affects the emotional state and psyche. In just a week you will look at the world differently (just do it every day).

It is very important that the lower back does not sag. The abdominal and buttock muscles should be in constant tension, while the stomach should be retracted. This will ensure the correct position of the pelvis.

Tuck your tailbone inward and keep your body parallel to the floor. If you feel like you can't, stop, rest and do the right thing.

Just 5 minutes a day will give you a boost of energy. In a week the results will be noticeable. They are not measured in kilograms. You'll just look and feel better. If you continue, in a month everything will be even better.

Three tips to make the plank exercise easier:

1. Use a clock with a second hand or a timer
   INDuring the plank, you need to breathe so that the navel tends to touch the spine. This is if you want to get rid of your belly. It’s hard to count to yourself at this time. Set a timer!
2. Play some cool music
   Music is distracting. And if you pick up something truly incendiary, it will make it easier to stand in the plank.
3. make a wish
   I used Alexander Palienko's hint. Now, when I stand, but want to go somewhere to the shower or to the kitchen, I tell myself: “The longer I stand, the younger and more beautiful I become. The longer I stand, the more money and health I will have. The longer I stand, the more peace and happiness there will be in life." Or I make a clear wish and then, of course, I don’t give up.

Watch online how to do the plank exercise to easily lose weight at home

Photo in text: Depositphotos.com

The plank is one of the best exercises for training the core muscles and abs in particular. The core, the so-called muscular corset, is a particularly important muscle group. Contraction of the core muscles gives rise to any complex movement. Only after tension in this area does the force spread throughout the body and move to the limbs.

Why the plank?

In the life of every man, the abs and lower back muscles play an important role, so they need to be trained. Not every workout will be useful, because many well-known exercises are not able to influence the muscular corset correctly. Due to an incorrectly developed training program, the risk of injury and dysfunction of the muscles that maintain posture increases.

Many beginners make the mistake of choosing standard abdominal development exercises, including complex crunches, for their first gym sessions. Yes, they are effective, but their implementation requires preliminary preparation. Crunches will not give the desired results without proper development of the core muscles.

It is the bar that prepares the body to perform a more complex program. World experts have long recognized the plank as the most effective exercise for general strengthening of the muscular system, as well as some muscles in the limbs.

Please note: the plank does not contribute to the development of pronounced relief or muscle mass gain. The exercise is aimed solely at strengthening the muscles and creating a strong, powerful hold for the upper body.

Because of this feature, many athletes neglect the bar - and in vain!

What muscles does the plank work?

The peculiarity of the plank lies in its versatility: the exercise is aimed at general training. It involves almost all muscle groups of the human body in the process, especially:

Core muscles (including the abs).
The core serves as a stabilizer for the entire core: pelvis, spine and rib cage.
This group includes the abdominal muscles (rectus and obliques), gluteal muscles, back extensors, hamstrings, and many other muscles adjacent to the pelvis and femur.

Trapezius and splenius muscle.
The trapezius muscle holds the cervical vertebrae, maintaining posture. Full development of the trapezius and splenius muscles is in demand among office workers and people who spend most of their time working at the computer.

Delta.
The functions of the delta are to abduct the arm to the side, flexion and extension of the shoulder.
The deltoid muscle plays an important role in performing push-ups and similar exercises. Those who are not coping well with this task should pay attention to the bar.

Biceps brachii and biceps.
The shoulder muscles, especially the biceps muscle, are actively involved in the execution process. When holding the plank, the tension also stimulates the biceps.

Thanks to its ability to train so many muscles, the plank has earned the respect of many professional athletes.

Correct body position - general technique

Please note: the plank is a static exercise. It does not involve any movement. Therefore, the main task of the performer is to keep the body in the correct position. Efficiency directly depends on this!

The technique cannot be called complicated. The main thing is to control your body at every moment and not allow it to relax.

The ideal “bar” looks like this:

• The feet are closed together (or as close to one another as possible). It is easy to lose balance in such a stance. To avoid falling, the body will automatically tense the necessary muscles.
• Legs are straight, not bent at the knees. The performer should feel tension in the hips and calves. If it is not visible, the load on the legs and abs is distributed incorrectly.
• Buttocks are tense. Contracting the gluteal muscles increases the activity of the entire core.
• The lower back is flat! Most beginners find it difficult to cope with this point. The lumbar region should not bend down or up. To take the correct position, you can imagine that your lower back is pressed against a wall or the back of a chair - absolutely straight.
• The stomach is retracted. Breathing should be uniform and calm; under no circumstances should you hold it.
• The elbows are located directly under the shoulder joints. The arm is bent at the elbow 90 degrees.
  Support is provided only on the toes and elbows.
• The gaze is directed to the floor: you cannot lift your head.
  You can draw an imaginary straight line from the top of the head to the heels of the performer. The back, neck, and lower back should be flat, without bending.

The most common mistake in performing the exercise is relaxing the buttocks, legs and abdomen. All muscles must be tense, otherwise excessive stress will damage the lower back.

For a successful hold, it is advisable to find a fitness mat - this way the elbow joints will be less strained. A mirror wall will help you control the correct body position. If you don’t have a mirror, you can turn to a friend (or coach) for help - he will definitely make sure you do it correctly.

lead time

How long should you hold the plank? In the initial stages, you should hold out for at least 20 seconds. For beginners, a good indicator would be 30-60 seconds.
The number of repetitions should be 3-5 times.

Holding the plank for at least 30 seconds is not so easy. Strong tension can come as early as the tenth second. It is important not to change your body position and hold on as long as possible. If there is a strong burning sensation in the core area, you should stop doing the plank.

For back injuries, to restore muscle tone, doctors prescribe therapy that includes holding a plank. As a rule, the duration of therapy is 10 days, during which the execution time increases from 30 seconds to 1.5 minutes.

As you get used to the exercise, you need to gradually increase the time it takes to perform it.
You need to make an effort to hold out at least 3-4 seconds longer than last time. Then the bar will give the desired result.

Option for a daily five-minute set of exercises.

• In a classic plank, your feet should be closed, but maintaining balance in this position is not easy. If you have difficulty mastering the classic version of the exercise, place your feet a little further apart. The greater the distance between the toes, the easier it is to perform. However, don't get carried away! Feet “shoulder-width apart” is the maximum limit.
• Don't hold your breath! Almost every second person makes this mistake. Proper breathing will ensure sufficient blood circulation and proper nutrition of the muscles.
• Assistance exercises—push-ups, pull-ups, and squats—will enhance your workout. Changing the action will ensure more productive muscle work and strengthening of core muscles. Lat rows and deadlifts will also have a beneficial effect on the muscles.
• Increase the time. Work on your endurance.

Types of planks

When the body is accustomed to holding a regular plank, you can move to the next level and perform more complex variations of this exercise. For example:

• plank + push-ups;
• plank + jump;
• plank + arm extension;
• plank + lunge;
• transition bar;
• side plank + twist.

In an effort to tone your body, doing the plank alone will give poor results. To make your workout more effective:

• following a diet - foods rich in protein and complex carbohydrates help nourish muscles;
  inclusion of additional exercises in the training program;
• timely rest - breaks between approaches should be from 1 to 1.5 minutes;
• proper sleep is a long rest of the muscular system, during which the muscles do not stop growing.

Benefits of exercise

Performing the exercise has a positive effect on:

Posture.
Developed core muscles better support the spine, preventing its curvature. Thus, the bar improves both the health and aesthetic appearance of a person.

Weight loss.
When doing a plank, you don't burn that many calories - about 5 per minute. For comparison: strength training - 8 cal, fast cycling or jumping rope - 10 cal.
However, the bar is indispensable in losing weight.

Strengthening the nervous system.
The psychological factor is the development of willpower and constant control of your body, every ligament and every muscle.

Increased overall tone.
The plank provides effective strengthening of the muscular system. With regular practice, the body becomes toned and attractive - stretching improves, fatigue and stiffness in the muscles disappear.

Acceleration of blood flow.
Accelerated blood circulation saturates all tissues and cells with oxygen and nutrients, nourishing the entire body (including the brain - increased mental activity).

Negative aspects and contraindications

The plank is a relatively safe exercise. But there are some contraindications to its implementation:

• High blood pressure (hypertension).
  The plank puts a lot of stress on the cardiovascular system, so people with high blood pressure should avoid this exercise.
• Injuries or sprains to the joints of the elbow, shoulder, hands and feet.
• Deterioration of health due to exacerbation of a chronic disease.
• Herniated disc (and some spinal injuries).
• Cubital tunnel syndrome.
• Carpal tunnel syndrome.
• Radial nerve neuropathy.

The video is a visual aid to holding a plank. Here are the most common mistakes beginners make when performing this exercise.

Much is known about the benefits of the plank exercise for weight loss: all self-respecting sports websites, fitness brochures and yoga studio brochures are full of enthusiastic epithets and grateful customer reviews. It is adopted by beginners and experienced athletes, women and men, “iron” jocks and fitness athletes, knowing that seemingly simple actions often turn out to be the most effective and efficient. Every reputable trainer keeps in stock several interesting types of this many-sided exercise. What the “bar” gives is explained in almost every training session. Therefore, many beginners think that this pose is as easy as shelling pears, but in practice it turns out to be the opposite.

How to do a plank correctly is described below.

What is the point of the exercise?

From the outside, the pose looks like a straight line of the entire body (hence the name), almost parallel to the floor. This occurs due to the emphasis on the toes and hands, and the hands can be in different positions: on two palms or one, on the forearms and even on the fingers.

The body is held in this position by the strength of deep skeletal muscles, mainly in the core region, although, in fact, the whole body is involved.

How to do a plank correctly?

The first classic version of this pose, based on the feet and forearms, is obtained from a kneeling position: place the forearms of the hands on the floor so that the line of the shoulder joint is located directly above the elbow, the hands are gathered into a fist and pressed to the floor, or the palms are shoulder-width apart. The feet are spaced pelvis-width apart and stand on the toes: straighten your legs, straining your hips and stretch your body into one rigid straight line, engaging the internal muscles.

From the line of the crown to the heels, it is necessary to create a strong connection, stretching out in length, while making sure that the pelvis and head do not sag towards the floor, as is usually observed in beginners or very weak people. To do this, you should keep the thigh muscles active, preventing your knees from bending, direct the pubic bone towards the navel, squeezing the buttocks, and pull the navel itself towards the spine, creating a dense lump of tone in the abdominal area. All muscles in the plank exercise must maintain a stable position; you do not need to sag down, and after five seconds bend in the lower back or knees. These movements are unnecessary, expending energy, which is necessary for long-term fixation of the pose.

Errors in constructing and fixing a pose

Many beginners believe that the plank exercise is for the stomach, but this is completely wrong. Yes, the main activity comes from the core muscles, but the buttocks, hips and shoulder girdle work just as much, the whole body must become active and rise to the challenge. This is the main benefit of the “bar”: the exercise affects all major muscle groups, actively promoting weight loss and volume reduction.

The main and most common mistakes when holding a pose for a long time are:

• Lumbar deflection of the spine, when inactive muscles of the buttocks and abs “allow” the spine to arch, creating compression in the intervertebral discs. There are two variants of this mistake: when a person sags his pelvis to the floor or, conversely, lifts it too high, bending at the lower back.
• The head is below the shoulder line: this creates excessive stress on the shoulder girdle, trapezius and deep neck muscles, which can lead to compression of the vessels leading to the brain, and as a result, migraine.
• The knees are bent, which leads to a passive pelvis, which will result in lumbar deflection. Reason: passive hips.
• Incorrect hand position: shoulders go forward behind the elbow or, conversely, too far back. Also, beginners often spread their elbows too wide in the plank exercise, which puts unnecessary stress on all the muscles of the torso: it begins to sag more toward the floor.
• An overly rounded thoracic spine shifts the load from the abdominal muscles to the back: this trick is often used by those who want to show off the duration of the fixation, but the experienced eye of a trainer will always distinguish between the correct pose and a “hack job.”
• Improper breathing: often a person under severe stress begins to hold his breath, thereby unknowingly creating even greater stress on the body. On the contrary, you need to breathe deeply and evenly, supplying the muscles with a large dose of oxygen, which will burn the hated fat.

Because of these fairly common reasons, many beginners experience discomfort and pain and quit at the very beginning, without achieving the first results.

Photos with correct and incorrect fixation of the pose

How to do a plank correctly is clearly shown in the photo below. There is a clear line without sagging of different parts of the body.

And here is the execution of the “plank” exercise for weight loss with errors that are the most common among beginners and people unfamiliar with the essence of this pose.

Options for men

The “plank” exercise for the stronger half of humanity has more than thirty variations, some of which can challenge even trained athletes. Here are some variations:

Options for women

How to do the plank exercise if the classic version is easily achievable? There are several simple modifications for the fair half of the population:

How long should you do the plank to have an effect?

Internet resources are replete with actively advertised achievements of athletes: everyone names their personal time for holding a pose, boasting about the strength of their body. How long does it actually take to “hold the bar” to achieve the effect? If we consider that the method is static (implies a long stay in one position), then it is clear that it is by increasing the amount of time that the maximum result from the exercise is achieved. The "bar" has several levels of fixation:

• Beginner or zero: maintaining the correct pose for 30 seconds.
• Medium level: fixation of the pose from 1 minute to three.
• Advanced: three to five minutes.
• High impact: various modifications of the exercise, held for 1 minute.

Experts believe that if the fixation time has reached the three-minute mark, then the body position should be modified, as a habit is developed and efficiency decreases. Increasing the time will not give much progress; it is better to try to change the position of the legs or arms:

Variant of "plank" on straight arms;

Use three support points instead of four: two legs and one arm, two arms and one leg;

- “plank” on one arm and leg (placing the body sideways relative to the floor);

Chaturanga Dandasana is a yoga pose identical to the bottom support for push-ups, only the elbows are directed strictly back to the heels. A powerful position that can warm up the body in a matter of seconds.

It is worth noting that a long “plank” is ineffective if the pose is performed incorrectly: only with ideally correct body position does the exercise make sense. One minute in the correct position is many times more useful than five in a distorted state and with incorrect breathing.

The world record, recorded by the Guinness Book of Records for 2016, was set by the Chinese Mao Weidung, who stood in the classic “plank” for 8 hours and 60 seconds. This is worth remembering when things get hard for you at the 20th second.

What's the benefit?

The “plank” is ideal for those people who are contraindicated in exercising with heavy weights on machines, jumping or running, as well as various high-impact fitness programs with a heavy load on the cardiovascular system and musculoskeletal system. This pose can quickly strengthen the core muscles, giving the body a toned shape. Despite the fact that many skeptics claim that the plank exercise for weight loss is not effective, but only gives a standard tone, it is worth noting: isn’t it the toned muscles that make the body visually look slimmer and thinner? Of course, “abs” will not appear on the abs from this exercise, but the stomach will no longer hang like a bag, the internal muscles will tighten, and along with them the puffiness of the figure will go away.

If you perform the “plank” exercise as it should, then the stabilizer muscles will be activated and throughout the day they will fix the spine and the whole body in a straight position: it will no longer be natural to slouch and round the shoulders, there will be a desire, on the contrary, to open the chest, breathe in with full lungs and raise your head high. The elongated state of the spine and the activity of muscles that rarely work during a sedentary lifestyle will make it possible to relieve the load from the lower back and neck and eliminate internal tension, which can lead to osteochondrosis, and subsequently to herniated intervertebral discs.

And one of the most important bonuses of doing the plank: long-term fixation teaches the mind to endure difficulties and limitations, training patience, endurance and fortitude. This skill is very significant in the modern world, because all the achievements of the mind from victories in the gym can easily be transferred to social and personal life.

Are there any contraindications for the plank?

The exercise has virtually no categorical contraindications, but there are some recommendations and easier options:

• If there is a history of fractures of the arms or collarbones, or ligament ruptures, then the “bar” should be done on the forearms, which will provide a wider and more stable area of ​​support for the body and significantly reduce the load on the joints.
• It is not recommended to do the “plank” after a stroke or heart attack in the first six months, even if the body feels great. It is better to complete a full course of rehabilitation and only then add such significant loads.
• There are natural contraindications to the plank exercise during pregnancy and menstruation, inflammatory processes in the reproductive system and varicose veins in the pelvis.
• If you are overweight (from 80 kg), then in the first stages it is recommended to do the “plank” pose on your knees, reducing the load on the joints, but actively working the gluteal muscles and abs, directing the pubic bone towards the stomach.
• Do not do the “bar” with a full stomach, fever or with acute diseases of the internal organs; you should wait for remission by doing a lighter set of exercises.
• If you have undergone abdominal surgery (including caesarean section), start doing the “bar” no earlier than six months later; in some cases, it is worth postponing this exercise for ten months.

And a few more facts

“Plank” is a bodyweight exercise, which means it does not require special equipment, shoes or sports attire: it can be done simply on the floor at home, outside on the grass, or in the office during a break.

By regularly performing this simple pose, you can acquire:

Strong and elastic buttocks;

A toned belly instead of a saggy piece of fat;

Active oblique muscles of the torso will reduce your waist by half;

Beautiful toned thighs, arm muscles and shoulder girdle;

By activating breathing, blood circulation improves, which means the body quickly gets rid of toxins and excess calories;

The physical strength of the body will almost double, and this is just from three minutes a day;

Due to the strong axial extension of the spine, pain in the back, neck and between the shoulder blades goes away, which makes the plank pose a good prevention of osteochondrosis;

Increases immunity to stress and various psychological stresses;

The desire to feel sorry for oneself gradually disappears, which means that an additional incentive for self-improvement appears.

You could go on for a very long time listing all the advantages and pleasant bonuses of doing the plank exercise, but that would just be shaking the air. It is much more important that everyone can experience the magical effect of this pose, so beloved by all athletes, yogis and simply fighters for a healthy consciousness.

There are simply a huge number of secrets of youth that will also help you preserve. However, many of them require endurance, iron willpower and a considerable amount of time, which is not always enough. But there are some ways that can be captivating because they seem accessible. And the “Plank” exercise for the abs, arm and leg muscles is one of them. It is becoming more popular every day as it can help in keeping weight under control. With it you can get a toned and slender figure. Is it really?

What features are typical for the exercise?

Why does the “Plank” exercise for the abs attract so much attention? The whole point is that it does not put forward any requirements for the place of execution, for the use of equipment, for the presence of uniform and good physical preparation. This is precisely the appeal of this training. In addition, the execution technique is quite simple. And the results can be pleasantly surprising. If the “Plank” exercise for the abs is performed regularly, then in the end you can get a toned stomach, slender hips, and the ugly folds that were at the waist and under the shoulder blades will disappear. This all sounds quite tempting.

It is necessary to follow the training technique

How to properly perform the “Plank” exercise for the abs? The technique of the standard version of this training is quite simple. You need to do the following:

• lie down on the floor on your stomach (instead of a rug, you can use a blanket or blanket);
• bend your elbows so that an angle of 90 degrees is obtained;
• We gather all our strength and raise our torso on our forearms, as well as on our toes.

As a result of performing all the above actions, the body should stretch out and form a straight line - a bar. And it should run parallel to the floor.

The technique is no different in complexity

How to do the Plank exercise? It is more correct and convenient to place your elbows directly under your shoulders. You must hold this position for 1-2 minutes. Everything will depend on weight and physical condition. Ideally, three approaches should be performed. There is no need to leave the place where you are doing the exercise.

If you have a question about how to do the Plank exercise, you will notice that there is nothing complicated in the technique of performing it. Anyone can do this activity. Even those who are overweight can perform such training at home. And the results will be quite effective.

The Plank exercise for weight loss is so universal that it is accessible to absolutely everyone. But you need to understand that you should do it regularly, while showing patience and faith in your capabilities. At first, it should be performed once a day (3 approaches). Gradually, the number of repetitions can be increased to the level that you need for your development. At the same time, it is necessary to increase not only the number, but also the execution time of approaches.

A more difficult version of the exercise

What types of exercise does the “Plank” include for weight loss? Over time, it is worth paying attention to the side stand. The technique for doing it is as follows:

• we lie on our side, focusing on the arm bent at the elbow and on the side of the foot;
• the second limb should lie on the hips;
• legs should be kept together.

Having lifted your body off the floor, you need to stay in the final position for 1 minute. You will need to complete 3 approaches. Over time, you can increase the time and number of repetitions. It is necessary to periodically change sides. This is necessary so that the muscles receive an even load on all sides of the body.

Simple actions that will lead to good results

What other elements can be included in the “Plank” exercise for the abs? Over time, girls can use simple actions to increase the effectiveness of this training.

1. Having taken a classic stance, you can alternately raise your legs and arms up, holding at the end point for some time.
2. When performing a side plank, you are allowed to raise your upper leg.
3. You can use a sports ball, placing emphasis on it either with your hands or feet while performing the training.

Have you decided to do the Plank exercise? The results that can be obtained with it will manifest themselves within a month of training. Naturally, if they are regular and with the correct technique. To increase the effect, you should think about your diet. You should try to exclude baked goods from your diet. It is also undesirable to eat in the evening. You don't need more to get it.

What are the effects of the Plank exercise? Reviews

The results before and after training, according to numerous reviews, can be simply amazing. How do they manifest themselves?

1. The elasticity and tone of almost all muscle fibers of the body increases. This also applies to problem areas: buttocks, thighs, abdomen, back in the shoulder blade area.
2. According to reviews, you can get rid of cellulite. This is possible because the blood supply to the tissues improves.
3. The back is strengthened. You will also be able to get rid of the pain that often occurs in the lumbar region. This occurs due to the formation of a strong muscle corset.
4. This exercise can be performed for osteochondrosis of the spine.
5. The relief of your legs and back will improve.
6. Excess fat will begin to disappear. This is due to the increased work of muscle fibers, due to which excess fat will be burned.

This is the effect that the Plank exercise has. Reviews, results before and after training demonstrate that this training will help you get a flat stomach and good shape.

Advantages of the exercise performed

What other advantages does this type of training have? There are some nice points worth mentioning.

1. Performing a side plank (1 set) will result in a loss of 12 calories.
2. You can get rid of excess fat from your arms and hard-to-reach internal places.
3. You will gain power over your body and willpower will become stronger. And self-esteem will rise significantly.

There are some conditions that will help make the Plank exercise effective. The results will depend entirely on them.

1. You need to breathe evenly and calmly. There is no need to loosen the abdominal muscle fibers. You only need to work with the diaphragm.
2. Try to exercise control over your body, every muscle group. There is nothing wrong with everything starting to hurt the next day. All these unpleasant moments will disappear if the training is regular.
3. At first, you will feel clumsy and trained. All beginners usually experience such feelings, and there is nothing terrible about it. With time everything will pass.

There is no need to rush through the training.

Do not forget that there are also planks that are more difficult to perform. But they should be started only after a year of regular training. This is an exercise on a fitball, in which the emphasis is on 4 points. The V-shaped plank requires special attention, in which you need to take a head-down position with emphasis on your elbows. The angle between the legs and the body should form the letter V. There are quite a lot of variations.

The results will largely depend on the load and type of plank performed. In some situations, two weeks may be enough to tighten the muscles.

Nutrition must be correct

Don't forget about nutrition. It must be correct. Otherwise, it will not be possible to achieve the desired goal. It is necessary to give up carbonated drinks, fatty, salty and smoked foods. Baked goods and sausages should be removed from the diet. Otherwise, you won’t be able to get any benefit from your training. Drinking alcohol is allowed, but you need to know the limit. If you drink coffee, you should not add cream and sugar to it.

Conclusion

The plank is the best abdominal exercise for girls. However, it is necessary to remember the regularity of the training process. There is no need to feel sorry for yourself if you want to get good results in the shortest possible period of time. Follow all the recommendations described above, work on your technique, and then the positive effect will not be long in coming. We wish you good luck in performing this technically simple but effective exercise.