Hello my dear readers! If you have a great desire to tone your body, become slimmer and fitter, lose a few pounds and reduce your waist, then a very simple, in terms of technique, exercise called a plank is suitable for you. More and more often I mean in the Internet that static classes give incredible results. The weight loss bar is becoming more popular every day, and positive reviews about its effectiveness have literally flooded fitness sites and communities. Today we'll talk about what, in fact, this physical activity is, how to perform it correctly and what can be achieved.
Imagine, in just 2-5 minutes a day you can not only get in shape, but also strengthen the muscles of the back, abdomen, arms and hips. Incredible, but true! Regular exercise will give you great results, your buttocks will become more toned and elastic. Many people think that these are just promises, how can you lose weight in 5 minutes a day, and even carve your body in the literal sense? In order to understand everything, you need to understand the essence of the exercises.
And in fact, the bar is a static exercise, the purpose of which is to keep the muscles of the abdomen, arms, hips, buttocks in tension. It's actually effective. And don't think that it is very easy to do. Yes, in technical terms, nothing is particularly visible. No need to jump, run in a special way. Nothing but desire, your body and gender will not be needed. The point of training is that the hands and toes rest on the floor, and the body seems to hang over it. In this case, it is necessary to follow the correct technique so that instead of burning fat, you do not get injured. We will talk about this further.
When I first learned about these activities, I thought that it could be complicated and difficult. Just think, you need to hold out in a certain position for a few seconds. Yeah, my first try was super hard. I would not say that I do not practice at all. I like running, but 30 seconds of static exercise was still difficult for me. I did it, but I lost 100 pots.
Exercise plank: what are the pros?
- You will not only tone your body, but also achieve significant results in weight loss. Due to the great tension that is created in the muscles during exercise, the metabolism improves, which undoubtedly leads to the loss of body fat.
- As I said above, the plank is great for strengthening the muscles of the back, abdomen, arms and legs. The external, internal and transverse muscles of the press, the muscles of the front of the legs, the spine, and the buttocks are pumped.
- This is an excellent prevention of osteochondrosis. The risk of the disease is reduced in those who regularly perform the bar.
- Posture improvement occurs due to the same strengthening of the back muscles.
- During classes, the muscles of the thighs are involved, and this is a problem area for many women. Cellulite, hated by many women, most often makes itself felt in this area of \u200b\u200bthe body. Therefore, these exercises are another effective way to combat orange peel.
- The rhythm of life does not allow many people to waste time in gyms and play sports under the supervision of coaches. The weight loss bar is an excellent way to tidy yourself up at home, while spending a minimum of time and equipment that you don't even need. Spent 2-5 minutes a day will bring guaranteed results.
Cons of exercise "weight loss plank"
The disadvantages of this type of physical activity do not actually exist. The only thing that can be noted is muscle and body pain after the first exercise. But this applies to any kind of sport, if a person is just starting to get acquainted with physical activity. Regular exercise, warm baths and massage will quickly solve this problem.
How to do the plank exercise correctly. Newbie mistakes
In order for the exercises to be effective, the body is toned, and the extra pounds go away, it is necessary to perform the exercises adhering to certain rules. There are not many of them, but, nevertheless, they are very important. The lack of results can only be attributed to the wrong execution technique, so be sure to pay attention to this.
- Remember, keep your body straight during exercise. The buttocks should be tightened, the abdomen should be tight, the hips should not be lowered or raised. Legs, butt and back should be in line. If you relax one of the body parts even a little, then everything will go downhill - the hips bend, the back too.
- Stretch your legs during exercise, do not bend.
- Keep your head in line with your body.
- If you perform the plank with outstretched arms, then the hands should be under the shoulders and shoulder width apart. Thus, you will protect yourself from injury.
- If you have just started to master static exercises, do not rush and do not strive to fulfill the norm that is over and above you. Start each exercise with 15 seconds, gradually, day by day, increasing the time. Thus, your body will gradually get used to the stress.
Slimming plank
I have already said more than once that the plank is a great opportunity to get rid of the belly and bring your weight back to normal. Despite the fact that this type of physical activity is very effective and efficient, you will not be able to achieve your goal if you do not follow a few rules. They mainly concern nutrition. Indeed, in the case of gluttony, eating pies and pies at night or before bedtime, hobbies for soda and chips, no super effective sports will help.
It is important to understand that, first of all, you need to take care of the quality of your own.
- First, always have breakfast.
- Secondly, .
- Thirdly, eat 5-6 times a day in small portions of 200-250 ml.
- Fourth, do not eat 3 hours before bedtime.
- Fifth, cook at home, cooked meals are not the best option for losing weight due to the sheer amount, additives and fat. Instead of soda, cook compotes, jelly, instead of hamburgers, cook, and so on.
These simple rules in sparse statics will help you in the fight against excess weight and, in general, will strengthen your health.
Plank types
There are several types of planks. Which one to choose is up to you, but consider the degree of your physical fitness. For beginners, it's best to start with the classic version.
Classic version
- To do this, lie on your stomach.
- Bend your elbows at a 90-degree angle and rest on your elbows. They should be on the floor with your shoulders.
- Spread your legs a little and rest on the tip of your foot.
- Head, back and legs are in line.
- Pull up your glutes and tighten your abs.
For beginners, this kind of exercise is considered the easiest than the rest. Therefore, I advise you to first try to fulfill the classic bar.
Plank on straight arms
- Lie on your stomach.
- Extend your arms so that your wrists and hand form a right angle.
- The wrists are under the shoulders at a distance of their width. The heels are slightly raised.
- Do not bend in any way. Keep your body straight by contracting your glutes and stomach.
Side bar
This exercise is considered difficult, since the support goes only 2 points. Here, in addition to strength and endurance, you also need to keep balance, which will be difficult for an inexperienced.
- Lie on your side.
- Place your elbow so that it is under your shoulder.
- Pull your legs in and bring them together.
- Place your free hand on your thigh or lift it up.
Back placket
Another type of exercise that, judging by the reviews, fights cellulite and extra pounds in the lower body. Well, if you want to tighten up the ass, then this kind of activity will perfectly cope with this task.
- Lie on your back.
- Stand up and place your hands so that your wrists are under your shoulders.
- Lean on your heels and pull your legs forward.
- Do not lower your hips, but try to keep them in a straight line with your legs.
- But, and if you want to pump up calves, then you should not pull the socks forward.
Complicated planks
Each of the previous types of exercises can be made more difficult, thereby getting more stress on the body. This option is suitable for already trained individuals who have been playing sports for more than one day.
For example, you can improve the bar on outstretched arms like this:
And the classic pose is like this:
Slimming Plank Workout Program
And so, now you know how to correctly perform training without mistakes and get the maximum result. I am sure that they will bring incomparable health benefits and play a huge role in losing weight. But the very last, but no less important question regarding the training program remains. It is very important in this matter to find a suitable regimen and amount of physical activity.
For example, if an inexperienced person starts practicing immediately from 1 minute, but the next day he will face a fiasco, since the muscles will ache with pain and there will be no question of repeating the exercises.
Therefore, I bring to your attention a program of classes that are suitable for beginners. Its essence is to bring the total exercise performance in a month to 5 minutes. And you need to start small, with only 20 seconds. Day by day, the exercise time will increase, the body will gradually get used to the stress.
As for the type of plank, as I said, you can start with the classic one, then move on to more complex training options, for example, combine them with each other. Thus, classes will become more varied and effective.
And for fun, turn up the music or put on your headphones.))
That's all for today. I hope this article was useful and interesting for you! Write your comments and leave feedback. Until next time!
If your dream is to strengthen your core muscles and tighten your abdomen, just one exercise can help you - the plank. It belongs to one of the classic yoga assanas, is a basic exercise in Pilates, callanetics, stretching and other fitness programs. The plank got the plank due to the wonderful effect it has on the body.
Why is plank exercise useful?
The bar is a static exercise, that is, no movements are performed during execution, and for some time the body is held in one position. Static even engages the deep muscles, forcing them to function at maximum efficiency. From the first seconds, the rack in the bar includes the feet, lower legs, legs, torso, forearms, arms and stomach. It strengthens the deltoid muscles, psoas, biceps, triceps, back muscles, buttocks and thighs.
The ab plank is especially good as it engages the rectus, oblique, and lateral muscles. This is one of the few exercises that, if performed regularly for a short period, will help improve posture and strengthen the spine, buttocks, and toned.
Standing in the plank will prevent osteoporosis and spinal problems that a sedentary lifestyle can lead to. To achieve these results, it must be done correctly.
How to do the bar correctly
The basic position of the plank is considered to be lying on the forearms. The elbows should be exactly under the shoulders, the body is straight, tense and stretched from heels to crown in a straight line. Lean on your forearms and do not bend in either the lower back or the hips. To keep the body straight, try to direct the lower abdomen towards the chest, the tailbone up, the heels pull back, and the front thighs up.
While doing the plank exercise, keep track of other body parts. Place your feet parallel to each other, separately or together. The closer they are, the more abdominal muscles will be used. Keep your legs straight and tense - this will reduce the load on the lower back and save you from unpleasant sensations after training. Keep the buttocks in good shape all the time. Tighten your abdomen, as you exhale, pull it slightly towards the spine and try to keep it in this position throughout the exercise.
It is recommended for untrained people to hold the bar for about 10-20 seconds and gradually increase the duration of the exercise. For those who have little physical training, you can do several approaches for 1 minute. People who are familiar with sports are advised to keep the bar for 2 or more minutes in a row.
Plank options
This exercise can be complicated and performed in different ways.
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These exercises are for those who are always busy and ready to engage their body every day for no more than 10-20 minutes. The plank trains the abs well, and also uses the muscles of the shoulder girdle and buttocks. The-challenger.ru carefully went through all the options for the classic exercise, and site shares with you the most effective and non-trivial of them.
Important: the plank brings maximum results if you do the exercise every day at the same time, gradually increasing the load, and special attention must be paid to the technique of its implementation.
Are you ready?
1. Plank on outstretched arms
The classic version of the plank. In a prone position, extend your arms under your shoulders (the body should form a straight line from the shoulder girdle to the legs). The legs should be straight, without bending at the knees, the pelvis should be twisted (not tending upward), the muscles of the press should be tense and, if possible, pulled up to the ribs. The lumbar region should be flat and the legs should be placed together to increase the load on the abdominal muscles. Ideally, you should try to hold this position as long as possible, but if you are a beginner, then first hold yourself in this position for at least 10-20 seconds, and then increase the time by another 10 seconds. This plank option is good for working out your abdominal muscles.
2. Plank with support on the elbows
Take a lying position, stretch your legs, bend your arms at the elbows at an angle of 90 degrees (for convenience, the fingers can be intertwined in a lock). The body should be in a straight line from head to toe. When performing this plank, the elbows are directly under the shoulders, the pelvis is twisted, the lower back presents a plane, as if it were pressed against a wall. This complicated version of the classic plank, in addition to the abdominal muscles, works well for the pectoralis major muscle, deltoid muscle, and square muscle of the lower back.
3. Plank with raised arm and / or leg
We take the starting position of the plank and raise an arm or leg. At the same time, we make sure that neither the shoulders nor the hip joints are displaced from a straight line. The difficulty with this option lies not only in increasing the load on the body, but also in the need to maintain balance and make sure that the whole body is in a straight line.
4. Plank supported on elbows with raised arm or leg
In this version of the plank, it is necessary not only to keep the body in a straight line, but also to maintain balance. The load on the muscles of the abdomen and buttocks increases significantly, the oblique muscles of the abdomen and back muscles are involved.
5. Side plank on the elbow or outstretched arm
The body should be in one line, the press is tense, the upper hand is either on the belt or directed up, the pelvis should not sag down. The legs are either one on top of the other, or one in front. Performing this version of the plank, you work out the external and internal muscles of the abdomen, the gluteus maximus muscle and the vastus thigh muscle are also involved.
6. Side plank with support on two points
We take the position of the side bar and lift the arm and leg off the ground, while trying to keep the muscles as tense as possible. Be sure to make sure that the pelvis does not sink. The external and internal muscles of the abdomen, the external muscle of the thigh are worked out, the gluteus medius muscle is loaded.
7. Twisting in the bar
The starting position is the side bar. Make sure that the pelvis does not sag, the abdominal muscles are tense. The legs are either one on top of the other, or, if it's hard, one in front of the other. When twisting, try to keep a straight line. Here oblique abdominal muscles, arm muscles are pumped, endurance increases.
8. Reverse strip
The reverse plank loads, among other things, the gluteal and calf muscles. The hands are located under the shoulders, palms are directed towards the heels. During the exercise, pull the socks forward, push the pelvis outward. In this case, the gaze is directed upward, and the back is straight.
9. Reverse plank on straight arms and bent legs
We follow the shoulders, hips and back. The only difference with the previous plank is that you need to rely on your legs bent at an angle of 90 degrees. It is important not to lower your pelvis, not to throw your head back and follow a straight line. This type of plank not only strengthens the muscles in the arms, abs and legs, but also stretches the muscles in the shoulder area.
10. Plank "Dolphin"
From the plank with support on the elbows, we go into the "Downward facing dog" pose, linger for a few seconds and return to the starting position. This plank option pumps the muscles of the back and shoulder girdle.
11. Plank with knee pull-up
The starting position is a classic plank on straight arms. Next, we pull the left knee to the left elbow, and the right, respectively, to the right. We strive to maintain a straight line, the stomach is tucked up, the gaze is directed forward.
12. Push-ups and side plank
From the "lying position", bending your elbows, we take a position in which our body is parallel to the floor. We linger for a few seconds, then return to the lying position and transfer the weight to the right side, take the left hand to the side, taking the side bar.
13. Jumping in the bar
The starting position is a plank on outstretched arms. From this position, keeping a straight line, we jump into a position with the legs slightly wider than the shoulders. If it's really hard, the jump can be replaced with a step back. This option increases the load on the abdominal muscles. It is important to watch the pelvis, the knees should not sag.
14. Side plank with lowering the hip down
The starting position is the side bar. Slowly lower your right thigh to the floor. Then we take the starting position, do not forget to follow a straight line, keep the pelvis straight. This option, in addition to the load on the oblique abdominal muscles, increases the load on the shoulder girdle.
If you're just starting out, 30 seconds of the plank should be enough. On the first day, do four sets of 30 seconds each and try to add a few seconds to the set.
Don't chase time until you learn how to hold the correct position.
The shoulders should be located above the hands (above the elbows, if you are doing a plank on the forearms), the legs should be straight, the lower back does not sag. In the bar, you need to maintain strong tension, squeeze the buttocks and twist the pelvis forward, towards the arms.
If after 20 seconds you relax your buttocks and your lower back starts to "fall through", there is no point in keeping the bar longer. It is best to rest for a minute and then do the bar again with perfect technique.
Plank for advanced
Dr. Stuart McGill, back biomechanics specialist, claims 3 Fitness Tests You Should Be Able to Passthat two minutes is a great target for a standard forearm plank. If you can maintain the correct position for two minutes, then you have strong core muscles.
Student research Fitness Norms for the Plank Exercise at Linfield College, with 168 volunteers, showed that female students can hold the bar for an average of 1 minute 30 seconds, and students - 1 minute 46 seconds. Based on this data, the researchers concluded that holding out for more than two minutes is an excellent result.
Of course, two minutes is not an absolute record for a trained person.
In 2016, Mao Weidong from China installed Longest time in an abdominal plank position world record for elbow plank - 8 hours and 1 minute. The record among women was set Longest time in an abdominal plank position (female) in 2015 Maria Kalimera - 3 hours and 31 minutes.
Once you reach the two-minute mark, you can increase the difficulty of the exercise by standing on one arm and one leg, adding movement, resistance, weight on your back, and more. You can do it every day, so you won't get bored with the exercise.
Of course, you can stop at the classic bar, bring your time to the maximum and set a new record, if not a world record, then at least a personal one. And in order not to be boring to do this, I propose to participate in the competition among the readers of Lifehacker.
Challenge from Lifehacker
I tried to stand in the forearm plank for as long as possible. The result was 3 minutes and 15 seconds. She began to tremble somewhere from one and a half to two minutes.
Upload your video boards in the comments to the article. I used the WodProof app with an on-screen timer. Let's see who will last the longest.
Thanks to this program, you will be able to see great results very soon. Girls and men can say goodbye to plump hands and saggy belly, because they will disappear. Today we will tell and show you how to make a bar for weight loss and give you a training program for a month, according to which an elbow stand for the press will help you make beautiful cubes 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 at the same time, both on the front side of the body and on the back. The plank will not only tighten your tummy, but it will also strengthen your lower back and reduce back pain.
Your posture and balance will also improve as you keep your abs in constant tension.
This exercise is a great option that works on the muscles of the body - but only if the technique is correct. Keep reading for detailed instructions and quick tips on how to hold the plank correctly and get the most out of this exercise in 30 days!
Core muscle tone and perfect abs
The plank is one of the most effective static exercises because it engages the upper and lower abdomen and lower back, while also allowing you to build your abs. And while she works on all these muscles to strengthen core musclesYour upper and lower body are also exercising - your back and shoulders work to maintain upper body stability and balance, while your quads and glutes maintain core rigidity. Do you want the coolest? The plank not only improves posture and strengthens your core muscles, which helps avoid injury, but also activates several stiff muscles throughout the body, which will finally give you that flat and sexy bellythat you dreamed of.
Correct plank technique
For the 30-day exercise program to work in your favor, it is important that your technique is at your best. Improper performance can damage your lower back and stunt your progress. Follow these guidelines for proper technique.
- Place your forearms firmly on the ground shoulder-width apart.
- When lifting off the floor, make sure your body forms a straight line from the top of your head to your feet.
- Do not let your hips sink close to the floor; this will cause tension in the lower back, which can lead to injury.
- Do not lift your hips too high: While this makes the exercise easier, it also puts unnecessary weight on the lower back. It is also self-deception, making the exercise easier, you reduce its effectiveness.
- Make sure your abs are engaged and tense at all times. You can do this by imagining that your navel should touch your spine.
- To engage your legs, squeeze your glutes and engage your quads.
- Most importantly, remember to breathe. Moreover, with prolonged exercise, it is important to maintain a steady breathing rhythm. Try to breathe deeply instead of holding your breath high in your chest. It can be difficult at first due to your body position, but the best trick for controlling your breathing is to focus on it.
The most common mistakes
- Placing the arms too close together will lead to shoulder instability
- Holding your breath - blood pressure rises quickly, which can lead to fainting
- Lowering of the head, pelvis, or shoulders - the body must be aligned or there may be an injury
- Trying to hold the position too long - it is better to do the bar for a shorter time, but with good technique, than the other way around.
Types of exercise "Plank"
How to complete the beginner plank?
Do I need to do many variations at once and do all types of abdominal planks in one day? Not. If you find that the forearm stand is too difficult, then try doing it with straight arms.
- Place your hands firmly on the ground, shoulder-width apart. Avoid blocking the elbows as it exposes the joint to unnecessary and often dangerous stress.
- Stretch your legs, stabilizing yourself with the pads of your toes.
- Once in position, straighten your spine, contract your abdominal muscles, squeeze your glutes and quads, and keep your head in a neutral position to form a straight line with your body.
- Again, don't let your hips sag or your buttocks rise to the ceiling. Keep your body in a rigid straight line throughout your workout.
If this is already boring for you, then you can diversify your training routine variations of the bar. Try them all during 30-day challenge.
- Place your forearms on an unstable surface, such as a barefoot ball.
- Place your feet on an unstable surface.
- Lift one leg off the floor while standing.
- Raise one hand off the floor.
- Bring your legs together and apart in a jump.
- Alternately bring your right knee to your right armpit and your left knee to your left armpit.
- Swap your legs.
- Stretch your right arm forward, then your left.
- Rotate your body from side to side, bringing your left knee to your right armpit and then your right knee to your left armpit.
- March with your arms up and down.
- Raise your left arm and right leg at the same time, then switch to your right arm and left leg.
- Place your feet on a smooth surface and squeeze your core muscles to pull your legs towards you, becoming like a corner, and pull them back.
- Rotate your upper body by raising your right arm in the air, return to the starting position and turn to the other side by raising your left arm.
- Gently lower your knees alternately to the floor while planking.
- From the position of the plank on straight arms, begin to "walk on your hands" forward.
- Again, from a plank position on straight arms, start pushing your arms forward until your face is almost touching the floor. Hold here to inhale, then return to the starting position.
One thing to remember is that the plank is a basic exercise that involves both your core and lower back. Therefore, don't be alarmed if you feel some soreness in your lower back a few days after doing the plank. This is actually a good thing, because it means that these muscles are working and will eventually be strengthened with the plank.
How to make a side plank
There are not many basic exercises that are as effective as the side plank. Most people ignore the flanks and focus on the core muscles. There is nothing wrong with that, but if you neglect the flanks, you are ignoring a weak muscle called the quadratus lumborum, or the quadratus lumbar muscle. It is an important muscle on the back of the abdominal wall that plays a critical role in soothing and relieving back pain.
Be sure to include this exercise in your workout.
Execution technique:
- Stand in a plank position, then turn to the right.
- Keep your legs extended, your hips and legs on the ground, and your legs folded on top of each other.
- Place your right elbow directly under your shoulder to raise 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, everything is in order! Life goes on. Sometimes we forget, sometimes we are too busy and let's be honest, sometimes we just feel like we don't need it at the moment. If you miss one day, then everything is fine. It's best to start where you left off and not worry about trying to make up for a lost day. Just turn it into 31 days with an extra day of rest. Nothing wrong.
However, if you miss several days in a row, the rules change slightly. After missing a few days, it's best to just start over. And there is nothing wrong with that! You will most likely be more determined and prepared when you take on the challenge a second time. The goal of the 30 Day Challenge is to gradually prepare your body for stable performance, allowing it to adapt to the exercise. And always, if painful sensations begin to prevail, stop the exercise.
Doing the 30-Day Plank Challenge is a great way to kick-start your fitness lifestyle, push yourself towards undiscovered horizons, reach new goals, and see the results you want so much. Here are some quick tips to follow when completing any sporting challenge!
- Invite your friends! It's more fun when your best friends train with you. Thus, you will be responsible for each other and push to new heights!
- Listen to your favorite music! While it doesn't take you too long, it's always best if you're listening to some hot new hit or your favorite indie band.
- Be consistent! Do the exercises from the challenge every day at the same time and in the same place (if possible, I know that this cannot always be done due to active work, so do it to the best of your ability).
- 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 plank time
Practice is the only way to improve your plank time. Follow these 3 tips:
- Do bodyweight exercises - pull-ups and push-ups increase your core strength.
- Extra Weights - Do squats and deadlifts to really strengthen your core muscles.
- Practice.
Now that you know everything, it's time to start sculpting a beautiful tummy!
30-day "Plank Challenge"
So here's the plan: After 30 days, you should be able to stand in the plank for two minutes. Don't worry that you are barely holding it for 15 right now, that is all you need to get started. Now, for those of you who can hold the two-minute bar without problems right now, first of all, great! Second, you can still use this workout program to increase your core strength and plank time. Just add one minute to each day and by the end of the challenge you will double your time.
All these 30 days, you will be doing the main plank every day (previously explained its technique), and the duration for which you must hold the plank increases throughout the time. Rest days are also on the program, and I recommend that you use them to your advantage, as your muscles are likely to cry without them. Rest days are important because they give your muscles time to repair and grow.
Two minutes! Clever girls! What has become your tummy? Flat, slender, toned? Excellent. Now that you feel confident doing the plank, you can make yourself even better by adding a minute to the recommended times each day and working up the plank time to four minutes.