Universal exercise - just one Plank exercise! How to do the plank exercise correctly: technique and common mistakes.

If you simply don’t have time for intensive training, discover the bar. It will help you keep your body in good shape, make it more prominent, and at the same time it will take you no more than 20 minutes a day.

This article is intended for persons over 18 years of age

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Plank exercise for women

How and how long to do a plank

The plank is not a cardio exercise, which means you don't need to run, jump or crawl to achieve the desired result. But you still have to sweat - despite its simplicity, the exercise is quite difficult, especially for beginners. Therefore, you need to do the plank correctly for no more than 30 seconds, gradually increasing the time.

According to reviews from experienced athletes, the maximum benefit (and visible effect) from the plank will be if you perform this exercise for 30 days, adding only 5 seconds to the original time each day. Also, do not forget about rest - arrange “fasting” days for yourself at least once a week.

You can easily perform the plank exercise at home, since it does not require any additional equipment or deep sports knowledge. You can start training at any time without changing your usual daily routine. But do not forget that the training is designed for at least a month - you are unlikely to achieve the desired result in less time.

How to learn how to do a plank at home

This question is especially important for beginners who, due to their inexperience, do not know what types of planks exist and how to do them correctly. Among its varieties are:

• classic plank - done with elbows bent 90 degrees;
• a simplified plank for beginners and overweight people - on bent knees;
• an easier option - on straight arms;
• side plank - with emphasis on the elbow.

You can also make this exercise a little more difficult by reducing the number of support points (raising one arm or leg) or fixing your legs at a height of about 50 cm (a regular chair or bench is suitable for this). The main condition for all these types of planks is that the body must be smooth, toned and tense. Under no circumstances should you bend your lower back or raise your head or buttocks. Only correct execution of the exercise will give the desired result.

Plank exercise: benefit or harm

The benefits of the plank exercise are simply incredible, because thanks to it, the muscles of the abdomen, back, buttocks, thighs, chest and arms are perfectly trained. This is an easy way to tone your muscles, tighten your chest, stomach and sides, while spending a minimum of time and effort. But in order for the exercise to bring maximum benefit without undesirable consequences, you need to remember simple and clear rules for its implementation:

1. If you have problems with your spine, you should consult your doctor before starting exercise. Some back diseases (such as intervertebral hernia) are a contraindication to performing the plank. It is also undesirable to perform it during pregnancy and in the first 6 weeks after birth.
2. To avoid injury, all muscle groups must be properly warmed up before performing the exercise. The average warm-up duration is 15 minutes (but not less than 10 minutes).
3. Make sure that the body is elongated in one line, the stomach is tucked, and the head is straight. Only correct execution of the plank will bring the desired effect.
4. Start working gradually, avoiding overload. If pain occurs, stop training immediately.
5. Don't forget about rest - muscles need time to recover.

How long should you do the plank to get maximum effect?

There is a persistent misconception that the plank, as a simple and easy exercise, needs to be done five times a day and at least 5 minutes for each approach (according to the principle, the more, the better). This statement is fundamentally incorrect, because such a training program is quite complex even for professional athletes, not to mention ordinary people. In order to hold the plank for 5 minutes at least once a day, you need long weeks of training, and doing this several times a day is out of the question.

It is optimal to start doing planks with 30 seconds a day, 6 times a week. Gradually increase the load every day (by 10-15 seconds daily). If you can’t increase your previous result, don’t despair, consolidate it and try to do a little more the next day.

The plank is an effective exercise for weight loss

Many people consider the bar a panacea for losing weight, but this is not so. Yes, it is very effective in tightening problem areas, but aerobic exercise is absolutely necessary for burning fat deposits. Therefore, if you want to achieve maximum effect and lose extra pounds, it is better for you to combine a static plank with cardio exercises and proper nutrition.

It is equally important when losing weight to perform the exercise correctly and systematically, without overexerting, but also without making concessions to yourself.

The method of doing a plank to lose belly fat is no different from the generally accepted one:

• body position face down;
• your arms need to be bent at the elbows at a right angle;
• the body is straight, the stomach is pulled in as much as possible;
• breathe evenly and measuredly, controlling every muscle of your body as much as possible.

If it is difficult for you to perform this exercise, then bend your legs and focus on your knees. Your arms can also be straightened. When the muscles get stronger (and this will not be earlier than in a week or two), move on to the classic version of the exercise.

On the Internet you will find many positive reviews about the bar from people whom it really helped change their lives for the better. And this once again proves that exercise really helps not only to lose weight and make your shape ideal, but also to significantly improve your health.

How to do a side plank correctly

The side plank is a type of task that uses not only the rectus abdominis, but also the oblique muscles of your abdomen. This is an ideal exercise for losing weight on your stomach and sides. The main weight of the body in the side plank is transferred to one arm and one leg.

Performing the exercise:

• lie on your side - your body is straight, one leg lies on the other;
• raise your upper body, leaning on your arm bent at the elbow;
• lift your pelvis, tensing your abdominal muscles, and hold it for 20-30 seconds.

Side planks can be made heavier if, for example, you lift your straight upper leg at an angle of 90 degrees during the exercise. But do not forget that this option is not for beginners, because to perform it you need well-pumped muscles.

Plank exercise for men

This rather complex exercise is perfect for men who want to have defined muscles in the abdomen, back, buttocks, arms and thighs. For representatives of the stronger sex, there is also a complex of gradual increase in loads, designed for 30 days. For beginners, only three approaches of 15 seconds are enough, but for experienced fighters, even a minute will not be enough. The method of how to properly do an abdominal plank for men is no different from the general recommendations - the body is straight, tense, the stomach is retracted.

A set of plank exercises has also been developed for men, which involves almost all muscle groups. It consists of:

• classic elbow bar;
• exercise that is performed with outstretched arms;
• lateral elbow bar;
• planks with emphasis on one leg;
• exercise with emphasis on one arm.

To achieve the desired result, you need to do this complex for 30 seconds, each exercise strictly according to the schedule - at the same time, 6 times a week.

Of all the above options for static exercise, the exercise on the side is rightfully considered the most difficult. Many people don’t know how to do a side plank correctly for a man. There are several important nuances here:

• the arm should be perpendicular to the floor and bent 90 degrees;
• legs are even, one on top of the other;
• the pelvis needs to be lifted up, not to the sides;
• The abdominal muscles should be pulled in as much as possible.

Plank exercise for women

Performing the plank exercise by women is not much different from the “male” version. All the nuances of how to do the plank correctly are also relevant here. And even when using the same set of exercises for 30 days, the reviews are most flattering. The only significant difference can be time - for women it decreases exactly by half.

Women can use the plank exercise both to lose weight and to maintain muscle tone. The side bar is especially important for women, because it copes well with treacherous barrels.

The main thing to remember is that for maximum effectiveness of training you need not only to try hard in training, but also to do it with pleasure.

The versatility of the plank is amazing. Most physical exercises target specific muscle groups and ignore others, often leading to comical results. The plank allows you to evenly strengthen and heal the body; it does not neglect either the back or the legs.

1, 5, 10 minutes of planks - what will happen to the body?

Let's look at the beneficial effects of the plank using a specific example. As a sample for research, let's pay attention to the classic bar, because most beginners start working with it. Note the results depending on the duration of the sets. They will tell you how many minutes you need to stand in the plank to lose weight or work muscles.

1 minute

You read the instructions and learned the correct technique, stood up and were surprised to find treacherous quivering abs and wobbly legs! This is not surprising - an unprepared person will very quickly get tired of the colossal tension directed at all muscle groups at once. But let's talk about something pleasant - in 1 minute of planking you burned 5 calories, stretched and surprised your muscles. Blood circulation has improved, the muscle corset is strengthened and receives more oxygen. Beginners should stop at this mark so as not to overstrain unprepared muscles.

5 minutes

5 minutes of perfect planking is a result worthy of respect. During this time, you burned 25 calories, warmed up and tensed every muscle fiber in your body. Speaking of muscles. After 5 minutes in the rack, they should begin to “clog,” which signals that you have received sufficient load and can stop the exercise.

10 minutes

We sing a song to the madness of the brave! Standing in a plank for 10 minutes is a severe test even for a trained body. You got rid of 50 “extra” calories, your abdominal muscles work at full capacity, your posture becomes straighter, and your movements become more confident. It’s worth stopping at this point so as not to inadvertently damage muscle fibers. That's all for today, rest, you deserve it!

Advice: do not chase the duration of the approach. Short but regular exercise will bring more benefits than long and tiring exercise.

Optimal exercise time

“How long do you need to hold the bar?” - probably the most common question that fitness instructors or simply experienced and trained people face. There is no definite answer to this, since the duration of the approach depends on the capabilities of your body - where someone can easily stand for 3 minutes, another cannot stand it for 30 seconds. By soberly assessing your strengths, you will choose the best option that will bring not only benefit, but also pleasure.

We make a schedule for the month

Despite the fact that the duration of the approaches is selected individually, general recommendations for a monthly training schedule still exist. They consist of gradually increasing the volume of training and its duration. By following this method, you will achieve excellent results and make your body stronger and more resilient. Let's start with the classic plank and short approaches. Looking back at the end of the month, you will be surprised to find that you have increased your approach time several times.

Here's another example of a monthly training schedule (with rest on certain days):

While you are standing in the plank, your body is working!

Don’t be under the illusion that the plank can replace a full range of sports exercises or save you from the need to go to the gym. Defined muscles and a slender figure will have to be achieved through labor and sweat, but know that the plank not only facilitates this process, but also turns it into a kind of game. By devoting a few minutes a day to the plank, you provide an invaluable service to the body, prevent diseases of the digestive and excretory system, and also get rid of back pain. Standing in the plank in the mornings or evenings will not become a painful necessity for you. Remember that your health is your treasure, and sports are the best way to preserve it.

We offer you to watch a video with different types of dynamic bars:

Stunning results of doing the plank: before and after photos

A perfectly flat stomach, delicious toned buttocks, a strong and healthy back, unsurpassedly slender legs, aesthetically toned arms and a beautiful body without cellulite - all this is achieved by the Planck abdominal exercise. Description of the exercise on […]

A perfectly flat stomach, delicious toned buttocks, a strong and healthy back, unsurpassedly slender legs, aesthetically toned arms and a beautiful body without cellulite - all this is achieved by the Planck abdominal exercise.

Description of the Plank press exercise

Handstand and footstand are an isometric type of exercise and involve muscle contraction coupled with tension. This technique is fundamentally different from isotonic, where muscle length varies against the background of muscle contraction. It is known that static exercises have a positive effect on the process of fat burning, heal all parts of the spine, alleviate symptoms, and are a panacea for people who are accustomed to a sedentary lifestyle or who work in a sedentary job. Figure correction is achieved, different muscle groups are moderately loaded and developed due to the fact that there are several variations of the Plank exercise for the abs, how many repetitions to do, how often you need to do it, what the technique is and what types there are - it’s useful for everyone to know about all these interesting facts.

Pros of the Plank exercise for the abs

The Planck exercise works the abs well

The first indisputable advantage of different types of Planks is their high performance. You can easily check in practice that a stand with emphasis on your elbows or palms in different variations is no less effective than classic crunches. Of course, truly beautiful abs can only be achieved with an integrated approach and working out all parts of the abdominal muscles, but the ingenious and accessible Plank exercise will certainly help improve training results.

Plank exercise replaces invigorating morning exercises

As a second plus, we note that handstands and footstands can replace morning exercises. A static exercise will help wake up anyone, add tone, lift your spirits, and warm up your body after a night's sleep. Hanging above the floor for half or a minute and a half immediately after waking up may be difficult at first, but over time it will begin to bear fruit. In the best case, one approach is performed directly when getting out of bed and repeated after tidying up before breakfast.

Features and technique of the Plank exercise for the press

How to do the Plank press exercise correctly?

Firstthe step should be mastering the technique. Having learnedhow to do Planka exercise for the press how many times a day to do and how often to do the exercises - everyone decides for themselves depending on their strength. There are certain standards that should be adhered to when doing the Plank, let’s look at everything point by point:

• back - stably held in a perfectly flat position, the absolute plane of the lumbar region is maintained, in case of rounding or deflection there is a high risk of injury;
• buttocks - strong tension in the gluteal muscles, with a static handstand and footstand, ensures the formation of athletic buttocks and the best development of the core muscles;
• legs - must be straightened along their entire length, even slight bending of the knees is extremely undesirable, since incorrect position of the legs causes overload of the lumbar area and the inevitable complication of this serious exercise;
• correct body position - when performing different types of planks, you must follow the rule that is relevant for a huge number of isometric exercises, namely the placement of the joints under the joints (it is important to know that the wrists or elbows, depending on the plank variation, are located strictly under the shoulders);
• pelvic area - should be aligned in a clear parallel relative to the floor line, correct twisting of the pelvis significantly reduces the load on the lumbar area;
• shoulders, neck and head - all these points line up in one line and relax as much as possible;
• the abdominal muscles must be tense, the stomach must be pulled in as much as possible, but this should not interfere with deep and measured breathing when performing the Plank;
• an individual approach to the difficulty of Planks - for beginners it is better to choose the minimum time, for advanced ones the maximum, while it is worth focusing on good technique for performing the isometric exercise; it is more effective and safer to hold out for a short period of time in the correct position than to hold out for a long time, but with mistakes.

How many times should I repeat and for how long should I hold the Plank?

Next we move on to the most interesting part. You should remain in a static position for approximately 20-120 seconds. The optimal Plank time is different for everyone. Some athletes can stand in the correct position for only half a minute, others show amazing results, standing like a string above the floor for 2 minutes. For beginners, trembling of tense muscles is normal. You can do 3-4 repetitions at a time, each for 20-120 seconds, this will certainly give an excellent effect. Of course, success is guaranteed only if you exercise regularly, eat properly and have a healthy lifestyle. Between exercises, pauses that are sufficient for rest, but still short, are maintained. If possible, it is permissible to hold out in Plank for up to 300 seconds. It’s good if isometric exercises are performed 3-4 times a week, this technique will ensure intense muscle work and at the same time give them the rest they need for recovery and growth. The key point is that gradual complication and new variations of the Plank exercise can be introduced only after 2 or more minutes have been maintained without problems in a static standard position without errors or discomfort, with even breathing. It’s good if Plank is part of a set of exercises.

Let's summarize the information:

• stand time in the Plank position - from 20 to 120 seconds;
• the number of Plank repetitions is from 3 to 4 times within one approach, for a beginner this is enough for a day;
• The frequency of doing Planks is 3 to 4 times a week.

Alternate Plank Ab Exercise Schedule

A rather soft schedule was given above as an example; the advanced level involves maintaining static positions for up to 300 seconds and more frequent training. Many people like PLankaexercise for the press, how many repetitions to do and how to do it - this is determined based on the individualphysical training. The following is a progressive chart for achieving 300 seconds in Plank.

Despite the availability of all kinds of well-thought-out exercise equipment for strengthening different muscle groups, the effective Planck exercise does not lose popularity. It is often included in complexes for sculpted, beautiful abs, but in reality it reveals much more extensive possibilities and everyone can be convinced of this. It is necessary to pay attention to the fact that the Planck exercise is contraindicated in case of a vertebral hernia; it should be done carefully in case of problems with the joints and after various spinal injuries. In any case, in case of health problems and mastering new physical exercises, you need to consult a doctor.

The plank exercise is considered one of the most effective exercises for pumping up the abdominal muscles. This exercise gained popularity due to the simplicity of the workout and the belief that it is good for weight loss. Is it so? We will talk about this and how to do this exercise correctly in our material today.

The exercise is unique in that without equipment or exercise equipment it works several different muscle groups at the same time. These are the muscles of the abs, shoulder girdle, arms, back, legs, buttocks.



© Makatserchyk - stock.adobe.com


The plank exercise also increases the endurance of the entire body, helps you lose weight by accelerating your metabolism, and even improves your psycho-emotional state. It doesn't matter whether you prefer group CrossFit classes or individual training, it is the practice of the plank that will make other exercises safe and effective.

The plank exercise is great for cool-downs in CrossFit!

Let's talk about the following things:

• All types of planks.
• Correct plank technique.
• Benefits and harms for the body.
• How to make plank progress in 30 days.

Types of planks

All types of planks have common rules and similar execution techniques. However, they differ in the position of the body, arms, legs, and the tilt of the body. Accordingly, each type of exercise can involve different muscle groups.

• Straight arm plank. This is a classic version of the exercise. It is performed statically and is the best exercise to improve the stabilizing abilities of the abdominal muscles.
  
  
• Elbow plank is a more complicated option. The angle between the body and the floor decreases, making it harder to stand. In addition to the abdominal muscles, the work includes the pectoralis major, deltoid, quadratus dorsi, and muscles of the anterior thigh.
  
  
• Plank with arm or leg extended. Increases the effectiveness of the exercise by reducing the support points. Gives a great load on the core muscles and develops balance well.
  

  

  © georgerudy - stock.adobe.com

• Side plank. That is, you stand in a fixed position on 1 arm and 1 leg.
  
  

Having mastered these exercises, you can subsequently diversify your workout by adding jumps, push-ups, twisting, lunges to the classic version, as well as using additional equipment, for example, a fitball, a bench, weights in the form of a pancake or sandbag.

The plank exercise comes in over a hundred different variations. Today we will take a closer look at two classic types: on the hands and on the elbows. The exercise seems simple, however, if the technique is violated, its effectiveness may come to naught. Therefore, before doing the plank, carefully read the text below and then the benefit from the exercise will be maximum.

Execution technique

Now we will figure out how to do the plank exercise using the example of 2 classic execution techniques - on straight arms and on the elbows.

The video is very detailed and clear about the bar - watch it!

Straight arm plank

Remember that correct technique is important. Further, having understood the nuances of the exercise, you will gradually be able to improve your time indicators. On the first day of classes, standing in the plank for 20 seconds will be enough for a beginner. Every day your result can be gradually improved. Then you will achieve the best results.

If you don’t have a mentor with you to check the correctness of the technique, then perform the exercise in front of a mirror. Also use a fitness mat.

1. Take a lying position. From this position, rise up so that you are resting only on your palms and toes. The hands should be located exactly under the shoulders.
2. Don't bend your legs, keep them straight
3. The position of the back is absolutely straight. The shoulder blades are down. Don't round your back or stick out your tailbone. Gaze forward
4. The abs must be kept at maximum tension and not relaxed until the end of the plank.
5. The feet can be placed together, or they can be spread apart to shoulder width. The wider your feet are, the easier it is to perform the exercise, but you will reduce the efficiency of the muscles.
6. Breathing - calm and continuous

Complicating the exercise

Elbow plank

The principle of execution is the same as in the hand plank. The only difference is that you lean on your forearms. To do this, you need to bend your arms, keep your elbows strictly under your shoulders. Make sure that the spine does not bend, the tailbone does not protrude, and the abs remain tense.

Complicating the exercise

• On one leg. Leaning on your elbows, lift one leg up and stay in this position. Then repeat with the second leg.
• With an outstretched hand. While in an elbow plank, extend your arm forward. After standing motionless in this position for several seconds, change your hand.
• The hand and elbow planks can be combined into one exercise. First, take a position on straight arms, then lower yourself to your elbows, alternately bending first one arm, then the other. Then return to the starting position. Repeat several times.

Video with 5 unusual and effective plank variations, for those who confidently do the classic version of this exercise:

The benefits and harms of planks

What are the benefits of the plank exercise? Conventionally, the benefits of it can be divided into several components, such as benefits for the back, legs and abs. Let's talk in detail about each case in terms of the benefits and harms of the exercise.

Benefits for the back

Most people who lead a sedentary lifestyle suffer from back pain. The back is a vulnerable spot for both professional athletes and ordinary gym goers. The main reason for this phenomenon is weak core muscles. The benefit of the plank exercise for the back is to strengthen the muscle groups that are responsible for stabilizing our body. During the plank, large back muscles are worked out: rectus, latissimus, lumbar and neck muscles. This symmetrical load on the abs and back makes your posture correct and your stomach toned. By performing the plank exercise regularly, you can get rid of back pain, notice progress in strength exercises, and minimize the possibility of spinal injuries. The back bar will help prevent osteochondrosis.

However, be careful: the exercise can be harmful if you have any problems with the spine. And poor technique can even lead to back injuries.

Benefits for feet

Almost all leg muscles work in the plank. In various types of exercises, the gluteus medius and maximus muscles are under great tension, and the thigh and calf muscles work. By doing the plank regularly, you will notice that the leg muscles become stronger, more toned, the buttocks become more toned, and the legs become slimmer. The buttock bar has another positive effect - a reduction in cellulite, due to improved blood microcirculation in this area. When starting the exercise, you should take into account the great tension that falls on your legs.

Although the classic plank is performed in a static position and is gentle on the joints, In some cases, for example, with ankle problems, the exercise can be harmful.

For weight loss

Great news for those who want to lose weight. By doing the plank, you can quickly get rid of extra pounds. As you know, the weight loss effect is achieved in the case of a calorie deficit. That is, you need to spend more energy than you consume with food. By combining proper nutrition and plank exercise, you will significantly speed up your metabolism, which will lead to weight loss. Another benefit for those losing weight is that systematic exercise tightens the skin and makes it more elastic.

Contraindications

We have already found out what the plank does and what the benefits of the exercise are. However, please note that doing planks can also cause harm. It is contraindicated for people with spinal injuries, intervertebral hernia, and pregnant women. During the postoperative and postpartum period, you should also do the exercise with caution. Such people should consult a doctor, otherwise they can cause serious harm to their health.

30 day program

The plank exercise will become your indispensable assistant on the path to health and a great figure. Having learned how to do a plank correctly, start practicing. The positive effect of training will not take long to appear.
Use our plank exercise program for 30 days. You can combine different types in it. You already know how each exercise is useful. In a month you will feel the effectiveness of the exercise and see amazing results. Complete the plank for 30 days using this scheme, which will allow you to achieve progress by gradually increasing the execution time.

What a cool exercise! The plank is both effortless and makes you feel every second as if it were your last. However, despite its simplicity, many people do it wrong. We've chosen three ways to help you improve your bar and make it even cooler!

Test yourself

Proper technique in fitness is everything! If you do it wrong, then your exercise is not only ineffective, but also potentially harmful. Of course, in the case of a plank, you are unlikely to get injured, but it’s better to do the exercise correctly, right?

So here is the correct procedure:

1. Take a lying position.
2. Bend your elbows and place your forearms on the floor so that they lie parallel to each other. Clench your palms into fists.
3. Straighten your body into a string, but do not overstrain your neck and back.
4. Tighten your abdominal and buttock muscles. These are the two main muscle groups that are worked in this exercise.
5. Hold the plank until your muscles start to burn. Look at the floor in front of you and do not raise your head up.

Time yourself

When doing a plank, many people don’t hold it long enough. I'm not arguing that this is a hard exercise and sometimes the burning becomes unbearable, but I'm sure you want to improve and become stronger. And to do this, you need to time yourself and hold the bar a little longer each time.

Use a timer on your smartphone or watch to keep track of time. I don’t recommend keeping your eyes on the timer all the time, as every second will seem like an eternity. :)

Breathe

One tip that will noticeably improve your bar is to breathe. After the first 20 seconds, breathing correctly becomes more and more important. At first it will be quite difficult to pay attention to breathing, but after a while you will understand that by inhaling and exhaling correctly, you can significantly increase the time in the plank.

At rest, we breathe 12 times per minute. And with intense exercise, this number increases to 80! This is a good reason to start thinking about proper breathing.

Plank is a great way. And, remembering the sensations that accompany this exercise, I want to repeat it again and again. And you?