The plank is an exercise for losing weight and working out muscles that came to us from CrossFit. All over the world, fitness enthusiasts have already mastered the technique of doing it, but in our country they started doing the plank relatively recently. This is one of the best exercises for maintaining tone and strengthening muscles. It increases strength, endurance, and improves posture. However, most women are interested in the question, is it possible to lose weight with the help of a plank? The answer is yes. After all, it has the maximum effect on the main muscle groups, makes them work and experience tiring loads. The plank exercise for losing weight on the abdomen and sides, arms and legs, is part of the daily training for most athletes of all levels of training. Today we will tell you how to do planks to lose weight.
The plank is a universal static exercise, which is an ideal exercise option for people who do not have the opportunity to regularly visit the gym. The advantages of the plank exercise for losing weight and maintaining your figure include the fact that it does not take much time.
The benefit of the plank element for body shaping is that all muscles are tightened. The gluteal muscles work well, they become elastic and strengthened. Improve the exercise, lift your legs one at a time, this will help you get rid of cellulite on your buttocks.
Doing planks for weight loss has the greatest effect on the abdominal area. Excess fat is removed from the lower abdomen, and the waistline is also reduced. After all, when performing, both the lateral and lower abdominal muscles are tensed. We recommend pulling your stomach in during exercise for best results.
The muscles of the shoulders, cervical, and spine work, which is an excellent prevention of osteochondrosis. Doctors often recommend planking for people suffering from pain between the shoulder blades. In addition, the appearance of the arms improves, they remain thin, but the sagging goes away.
Let's move on to the question of how to properly do the plank exercise to lose weight. First, let's look at the classic version of this element. The main task is to take a standing position while lying on a hard surface. A special yoga mat is ideal. The main points of support are elbows and toes.
To take the starting position, lean on your forearms, your elbows should be strictly under your shoulders. The shoulders should not be pressed against the ears, and the head should be in line with the spine. Look straight down at your fists.
If you feel strength in your muscles, your body has long been accustomed to grueling training, and a couple of tens of kilometers is not a detour for you, even in this case you need to “approach” the bar carefully. Do not try to stay in this static pose for a long time at once; you need to start with 15 seconds per approach. It only seems that the exercise is very easy to perform; at first, even two dozen seconds may seem like a real test, during which the body will experience considerable stress. The duration of the exercise should be increased gradually and very slowly, and only after a few weeks you can and should reach 5 minutes a day. For complete beginners in fitness and regular training, it is sometimes difficult to stand in the plank for the first 7 seconds. Considering that you need to perform the exercise not anyhow, but following important rules:
At first it seems that the plank exercise for losing weight on the thighs, arms and abdomen is very easy. However, within 20-30 seconds after the start of the workout, you will notice that your body is trembling from overexertion.
As soon as you can easily stand in the figure plank for 1-2 minutes, you can move on to complicating the exercise. There are many varieties of the plank exercise; you can choose which type of element to perform, depending on your goals.
The side plank is ideal for burning belly fat.
If you want to work your entire posterior chain, choose an inverted plank.
The plank exercise for legs and buttocks is best performed with a raised leg.
For the back, we recommend performing the plank with straight arms.
For starters, 10-20 seconds 2-3 times a day is enough. If your physical fitness allows, stand in the plank longer. Gradually increase the time you perform the exercise to 5 minutes or more, this will make your muscles stronger and more resilient.
Remember, it is important to exercise daily. Do not chase the maximum time for completing the weight loss plank. Pay close attention to technique and correct body position.
After just a month of training, you will notice the first positive changes in your body from the plank exercise for weight loss. It is not for nothing that reviews claim that this is the best exercise in terms of results and time.
Now we will look at a set of plank exercises for weight loss, which, first of all, is suitable for beginners. At this stage, we ensure that the total time spent in the plank approaches 5 minutes.
At first it will be difficult to hold the plank, but by practicing regularly, you will feel strength in your muscles, which will gradually allow you to calmly perform the exercise for 5 minutes.
You need to start with the simplest – the classic version. You can gradually complicate your workouts by performing more “advanced” exercises: doing a side plank, leg raises, using weights, etc.
A set of plank exercises for weight loss should be performed with progress - this could be complicating the element or increasing the time for the chosen type.
Before performing the exercise, it is advisable to do a short warm-up to warm up and prepare the muscles. After training, it is recommended to do several stretching elements.
After you have achieved the first results and can hold the bar for more than 10 minutes, you can move on to a more complex program. A circuit training session is carried out for 10 minutes, during which you need to constantly move from one type of plank to another. You need to change your body position every 10 seconds - this way different muscle groups are worked out, and the body is trained in several planes. We do the front plank, after 10 seconds we move to the side plank, after another 10 seconds back to the front plank. Every 10 seconds we modify the element: add movement of the arms or legs, alternate the bar on the elbows and on outstretched arms.
The plank exercise is most effective for losing belly fat if we alternate different types of element. In this case, approaches should be done with minimal rest. The best way to reduce the volume of your tummy is to use a forearm strap.
But those who strive for a thin waist should focus on the side plank, performed with body bends. As you inhale, raise your free hand up, as you exhale, slowly turn your body, and lower your hand. As you inhale, take the starting position. You need to do 13 repetitions for each side.
Any exercise must begin with a classic plank. And after each approach you need to take a short rest, preferably in the fetal position, moving your arms back. This way the muscles relax and stretch.
Here is an example program:
Follow the plank to lose weight. Avoid the common mistakes described above, they lead to muscle strain and injury.
The weight loss benefits of doing the plank exercise are obvious: women never tire of boasting about their results. Especially if you combine training with proper nutrition. But this set of activities also has contraindications:
If you feel unwell while performing an element, stop the workout immediately. It is advisable not to return to classes until consulting a doctor.
We carefully studied reviews about the plan for losing weight on legs, belly and arms. Most people note a positive result, an improvement in their figure after regular exercise. Photos before and after performing the plank exercise for weight loss, which many women willingly publish, confirm this fact.
At the same time, people who have tried to keep the bar for losing weight are traditionally divided into two camps. Some boast of excellent results of several kilograms in a month, others claim that training did not help them lose weight. Most who regularly perform the exercise notice: it helps keep muscles toned, strengthens the body and gives strength. But, in their opinion, it is impossible to tighten the body only thanks to the bar. It “works” only in combination with other exercises and proper nutrition.
Some, on the contrary, talk about excellent results. They managed to lose 5-8 kilograms in a couple of months and get rid of fat folds on their backs. The main thing is to maintain regularity in training and gradually increase the time you perform the exercise. When you manage to hold the plank for more than five minutes, you can complicate the elements.
I am glad to welcome beginners and those who are actively continuing!
It’s Wednesday on the calendar, which means a technical day and a corresponding note on the “ABC of Bodybuilding” project. Today we will strengthen the abdominal muscle corset with one simple but very effective plank exercise. After reading, you will learn everything about the technique of doing it, mistakes and the training program for creating abs of steel.
So let's get started with our story.
Very often in the gym I see the following picture: newbies come in and the first thing they do is start hammering their abs with standard exercises, such as crunches on a Roman bench or lateral crunches in a hyperextension machine. Undoubtedly, the abdominal muscles are a very important and indicative muscle group, but it is not at all necessary to work with it according to a template standard. You can move away from these clichés and try something new and relatively outlandish, particularly the plank exercise. It is designed to create a rigid abdominal muscle corset and strengthen the foundation called the core muscles.
It is also worth saying that this is not a pumping exercise, but a formative, strengthening exercise, and therefore is not as popular among gym goers. In connection with such injustice, I decided to consider this hermit :).
As usual, let's start by looking at the muscle atlas of the exercise, or rather those muscles that take on the load.
As you can see, the plank exercise is not an isolation exercise, and it does not target the upper/lower or any other parts of the abdominals. It can be called a basic tonic for all abdominal muscles. If we delve into the technical details, the plank belongs to the class of isometric exercises, i.e. it is static and does not cause joint movement.
Further narration for better assimilation of the material will be conducted in the form of small subchapters.
Main advantages of the plank
It simultaneously develops many physical characteristics of the athlete, for example:
No. 1. Strengthening and developing strength.
The plank is a unique exercise that allows you to develop the strength of several muscle groups at once.
The main effect of it is to strengthen the core muscles, especially the abdominal and back muscles. First of all, the exercise is focused on the erector spinae (extensor spinae), the rectus and transverse abdominal muscles. When performed correctly, the main muscle groups in the neck area called the trapezius work. They help posture - they support a person’s neck if he spends too much time in sedentary activities (working on a PC, office work).
Performing a plank allows you to strengthen your shoulder muscles, thereby improving their performance, for example, in an exercise such as push-ups. Holding your upper body on your arms allows you to actively engage the biceps brachii muscle, which helps develop your biceps.
If you go down, the following muscle groups develop their strength indicators.
The pectoral muscles also participate in the work and receive their load. The exercise perfectly strengthens the abdominal muscles (this is news :)). The lower back also plays an important role in maintaining the plank position. Moving along the body, we come to muscle groups such as the buttocks, thighs and calves.
So, the plank promotes strength development and strengthening of many muscle groups. It is rare that an exercise without the use of simulators allows you to do this.
The psychological aspect of the exercise is also very important. When performing a plank, a person needs to concentrate, focus on the goal (keep the body horizontal for as long as possible) and show character - either merge and nod off, or stand until the specified time has expired.
An excellent exercise that, in addition to strengthening a large number of muscles, allows you to train your will and “pump up” your mental characteristics.
As a result of sedentary work, the muscles become stiff and compressed. Holding a plank will stretch a lot of muscles and relieve tension.
The exercise is an excellent tool for those who want to influence their waistline - remove the belly and see 6- pack abs. The plank helps in improving the waist, but does not eliminate the need for a regimen, a balanced diet and various forms of cardio activity.
Actually, we’ve sorted out the advantages, now let’s move on...
Technique for performing the plank exercise
In theory and practice, the plank requires you to collectively tense (contract) your core muscles while supporting your own body weight on your arms (elbows and forearms) and toes. The execution technique consists of the following steps.
Find a mirrored wall/mirror in your gym (or home). Place a gymnastic fitness mat on the floor, take a horizontal position - lying down.
Stretch your body, leaning on two support points - elbows/forearms (bend your arms to an angle of 90 degrees) and toes.
Keep your back flat so you can mentally draw a straight line from head to toes. Tighten your abdominal muscles and make sure that the middle section does not sag in the middle, and the fifth point does not protrude upward.
Hold this position for 30-60 seconds and perform 3-5 repetitions.
Technically, the bar includes following all of the following rules.
In a picture version, this exercise looks like this.
The plank exercise is often recommended as a therapeutic exercise to strengthen the back muscles (for example, after an injury). In this case, the course consists of 10 days with a “hanging time” from 30 seconds to 1.5 minutes.
At first glance, it may seem that the exercise is from the series “don’t hit someone who is lying down!” - However, it is not. Not every person will be able to overcome the 30 -second bar the first time. Of course, you need to start small and keep it horizontal as long as possible. In particular, use the following tips to increase retention time:
If you don’t have enough strength in your abdominal muscle corset to perform the classic plank, then you can practice a lighter version - with bent knees. If you hold the position for more than 2 minutes, then you can move on to more advanced variations of the exercise.
When doing the plank, you can look at the time, but it is best to focus on the sensations - i.e. As soon as you feel the beginning of a burning sensation in the abdominal area, you can stop repeating.
Various plank variations
As you get more trained, a regular plank will seem like a breeze to you, and then the following complicated variations of this exercise will come in handy.
Take the classic plank position (a). Raise your body to the top position of a push-up using your arms (b). Pause at the top point (c), then change the direction of movement and return to resting on your elbows. This is 1 repetition.
Take the classic plank position (a). Jump slightly, spreading your legs out to the sides (b). Make sure your upper body does not rotate. Quickly return your legs to the starting position. This is 1 repetition.
Take the classic plank position (a). Raise and straighten your left arm, keeping it parallel to the rest of your body (b). Return to the starting position, then raise your right arm, repeat the specified number of times.
Take the classic plank position (a). Turn onto your left side into a side plank (b) and hold for 10 seconds. Then turn onto your right side and perform a right side plank, hold for 10 seconds (s). This is 1 repetition. Return to IP and repeat.
No. 5. Side plank with twist.
Get into a side plank position so that your right arm is directly above you and perpendicular to the floor(s). Pass your hand under your torso (b). Raise your hand back to IP. This is 1 repetition. Roll to the other side and repeat.
Take an emphasis lying on outstretched arms (a). Bring your right foot forward and place it next to your right hand (or as close as you can (b)). Watch your hips - they should not sag or go too high. Return the leg to IP, repeat with the left leg. This is 1 repetition.
No. 7. Plank on fitball and bench.
Place your feet on the bench and rest your forearms on the exercise ball. Your body should form a straight line with your shoulders and ankles. Hold this position for 60 seconds.
Use these variations as you progress in the classic style.
Isometric exercises can cause a rise in blood pressure, so if you have cardiovascular problems, you should avoid doing the plank exercise.
In conclusion, I would like to give a simple 5 -minute complex for every day. Do it, and then your core muscles will be as steel as iron :).
Well, something like this, all that remains is to summarize all this crap information and draw the appropriate conclusions.
Today we got acquainted with the plank exercise, which is considered the most effective for creating a rigid muscle corset of the “belly-back” ligament. Strengthening the latter will help you progress well in other exercises that require good stabilization and core support, such as squats or deadlifts. The theory is over, you can start practicing, let's go!
PS. We don’t limit ourselves to just reading, we actively ask questions, write comments and other miscellaneous things.
P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points to your karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
The plank exercise is a great way to strengthen not only the abs, but also the entire muscle corset, increase muscle strength and endurance, make your silhouette fit and improve your well-being. The plank has dozens of variations, varying in degree of difficulty, however, they are all performed based on basic techniques. The exercise is used in fitness, yoga, Pilates and various health practices. Let's look at what muscles work in this exercise, how to perform it correctly and what results it gives.
The main muscle groups that support the body in a straightened position during the plank are the abs and back. In addition, the muscles of the chest, shoulders, front surface of the thighs and buttocks are included in the work. In other words, the distribution of the load among the muscles when performing the classic version of the exercise (standing on the elbows) is as follows:
Looking at the list above, we can safely say that the plank trains almost all the muscles of the body. Variations of this exercise allow you to increase the load or shift its emphasis to certain muscle groups.
The classic plank exercise (sometimes also called a “plank”) is an isometric exercise. This means that if you do it correctly, there is no movement in the joints, i.e. the pose remains static. However, there are also dynamic options, including turning the body, raising and lowering the arms or legs.
The plank is not an exercise designed to build six-pack abdominal muscles. Its benefit lies precisely in the comprehensive strengthening of the entire muscle corset. The volume of muscles does not increase during its implementation, but the muscles become toned, their strength and endurance increase.
The benefits of the plank exercise are as follows:
In addition to the above, it can be noted that you do not need any additional equipment for training. You can exercise at home, in the gym or anywhere.
The effectiveness of the plank for weight loss, like any other exercise, is measured by how much energy you expend on doing it. In other words, you shouldn’t consider it as a magic remedy that will help you lose weight. Dynamic variations of this exercise burn more calories than static ones.
Regular planking, along with diet, helps to get more pronounced results in the process of losing weight.
In general, you can create an entire workout solely from planks. However, such monotony will quickly tire you. Therefore, it would be correct to combine the bar with other physical exercises. The weight loss effect will appear if you spend more energy than you get from food.
Visually, the bar helps make your figure slimmer by toning the abdominal and side muscles. In principle, this provides good help for starting to lose weight.
There are essentially two classic versions of the exercise:
Doing the exercise on straight arms is easier than on the elbows. This is explained by the fact that in this case most of the weight of your body falls on your legs, which is quite common, the load on the upper body is less and it is easier to maintain the position of the body. When you lower yourself onto your elbows, the distribution of weight between the points of support changes. You have to make much greater efforts to maintain your body in an even position.
Technique for performing the plank on straight arms:
Technique for performing with straight arms.
As for the width of the feet, it is not of key importance. The wider your legs are, the easier it is to do the exercise. Feet together - a more complicated option.
Technique for performing the exercise with emphasis on the elbows:
Technique with emphasis on the elbows.
Many practitioners have a question: how long should you hold the bar and how often should you perform this exercise?
If holding the plank “as long as possible” seems too vague to you, start with 30 seconds. After you master holding the pose for 30 seconds in three approaches, increase the time by 10 seconds and hold for 40. So, gradually strive to achieve three minutes in one approach. If you have reached a good level of fitness, start mastering more complicated variations of the exercise.
You can do the plank as often as your time and desire allow. It's great for completing an ab workout or full-body workout. You can do this exercise separately any time you have the opportunity.
Next, we will consider the most popular variations of classic types of planks, which will increase the load, make it more varied and increase the effectiveness of training.
As they say, you can make your life more difficult in two ways:
1. By reducing the number of support points (raising an arm or leg).
2. By adding dynamics (by doing push-ups with your hands or stepping with your feet or doing crunches).
You can diversify the load you receive by changing your body position, that is, by doing:
1. Side bars.
2. Back slats.
Let's look at how to perform all of these options correctly to get the maximum effect from your workout.
This variation of the exercise will increase the load on the core and upper body muscles, in particular the shoulders. In addition, small stabilizer muscles responsible for maintaining balance come into play here.
Support on three points - the arm is extended forward.
Here, additional load falls on the gluteal muscle and the back of the thigh. The core stabilizer muscles also work.
Raising your leg puts stress on your gluteal muscles.
This exercise is a synergy of the previous two. You keep your support on just two points - this is a pro level.
Support on two points requires good coordination of movements.
Doing the plank exercise this way adds dynamic work to the exercise. The load on the pectoral muscles and triceps increases.
Complicating the exercise by adding push-ups.
This variation of the abdominal plank gives additional stress to the gluteal muscles.
Alternately, we move our legs to the sides and return to the midline.
Another dynamic variation that works the obliques.
Add body crunches to the exercise.
This version of the exercise is performed as follows:
The knee is brought to the shoulder across the side.
The side plank allows you to create a static load on the oblique abdominal muscles.
The side plank trains the obliques.
This version of the exercise can be complicated. To do this, the leg that is on top should be raised up. The side plank requires perfect balance control and trains balance well.
This is the last type of plank in our selection. All the basic principles of performing the exercise, such as a completely straight body, remain in effect. Only the position of the body changes.
Performing a reverse plank.
As a complication, you can alternately raise your legs up.
So, we figured out how to do the classic plank correctly, and also listed 10 of its variations that allow you to increase the effectiveness of your workout, diversify the load and work out almost all major muscle groups.
Beginners are recommended to start with the basic version of the exercise, gradually mastering more complex options. This way, you will strengthen your muscles, tone your body, become stronger and more resilient, and also be able to improve your results in other exercises.
As for losing weight, the plank can be a good help in this process, but doing it alone will not be enough. In order to get a powerful fat-burning effect, you need to exercise intensively and eat right.
This exercise is called a plank , and it will change the way you think about your workout routine. If you do it correctly, all your major muscles will work - the abdomen, shoulder girdle, arms, legs. Thanks to it, you can strengthen your entire body and be in good shape without straining too much.
The secret of the plank exercise is static , you should hover above the floor, resting only on your hands and toes. You only need to hold in this position for 1-2 minutes, but the result is stunning. After just a couple of days of such training, your body will tighten up and all your muscles will become toned!
A variation of the exercise is a plank on outstretched, straight arms. Let's strengthen our hands!
The side plank is a more complicated option. This makes it more difficult to maintain balance, but as a result, the lateral muscles become tense, which has a very good effect on the figure.
Plank with raised arm - for athletes prepared by previous exercises. Maintaining a straight body position, as in a regular plank, extend one arm forward. It is difficult to maintain balance while leaning on one hand, but the effect is amazing. Repeat with each hand alternately.
Another option that will complicate the exercise. By doing a plank with your leg raised , you will increase the load on your abdominal muscles even more.
Take the position as in a regular plank. Without changing the position of your body, lift one leg up just above your shoulders in a straight position. Pull the toes of the raised leg towards you. Stay in this position for as long as you can. Rest and then repeat the same with the other leg.
At first, while doing this exercise , your muscles will tremble. Don't worry - this is normal, as the muscles get stronger they will shake less. This workout will make you stronger and fitter. It's very easy to become more athletic! Performing the plank exercise does not take much time, it can be done at home, but the effect is obvious.
Stay in good shape and help your friends take care of themselves! Show them this simple workout, it will work even for those who hate exercise.
There is a universal physical exercise - the plank (photo), which allows you to strengthen and develop many muscle groups. Staticity and fixed position form the foundation of this load and allow you to do without additional equipment.
Careful execution guarantees a toned figure
Going to gyms, exhausting jogging in stadiums and public gardens, strength and strengthening exercises using wall bars, horizontal bars, dumbbells and other paraphernalia of sports exercises are unattainable concepts for many. Sometimes they don’t allow you to fit into your daily schedule, or even just frighten you with excessive effort and responsibility.
The plank is a unique and universal exercise in all respects.
The main muscle groups are involved in the study
If you want a clear and clear picture of what the plank exercise will lead to after repeated training, then the results before and after monthly training can be examined in detail not only in the photo, but also read about them here:
This is a great exercise for getting yourself in order.
Advice! After the first classes, the muscles of almost the entire body will ache. This is inevitable, but should not be alarming: it means that all actions performed were carried out in strict accordance with the instructions.
The plank is an exercise for those who set their main goal: weight loss. The main requirement - regularity of execution - will ensure fat burning, pumping up the abdomen and provide a outlined silhouette for the muscles of the arms, legs, buttocks, and most of the back. A mat and a little free time - these are all the attributes on the way to improving your figure.
Classic plank
Beginners should pay attention to this exercise. It is with this option that it is recommended to start performing the plank. This is a basic example of elaboration.
Lying on your stomach, raise your upper body and stand on your hands, bending your elbows at a strictly 90-degree angle. Close your hands into fists. Raise your head and look straight ahead. At the same time, pull the toes of your feet towards you, stand on them and lean on them. Tighten your abdominal muscles and lift your torso. With your elbows and toes on the floor, your body should form a single straight line from your heels to the top of your head. Do not arch your back or hunch over. You need to lock in this static position for 60 seconds. For an untrained body, 30 seconds will be enough for the first time.
Advice! 30 seconds will seem like an eternity for a physically weak person. The areas of the abdomen, shoulders and thighs will be accompanied by a burning sensation: this muscle tension should not alarm or frighten. So things went well.
There are ways to simplify and weaken the impact of the bar. This is necessary for those who, at the initial stages, find the stress of a seemingly simple exercise unbearable. And, conversely, there are methods that increase the intensity and productivity of classes.
Simplified version - on straight arms
Different types of planks work out muscle groups of one kind or another. This is a side plank, and with an outstretched arm, and with a transition, and a reverse one - in total there are about a hundred types of this useful and beloved exercise by many.
Advice! Ideally, the plank should be done with three approaches, with breaks between them no more than a minute.
Its correct execution forces some muscles of the back, shoulders, chest and legs to work additionally.
Lie on your side. Keep your legs one in front of the other. It's like we're walking while lying down. Raising your upper body, lean on your arm bent at the elbow. Raise your pelvic area off the floor, resting only on your elbow and feet. The body should form a straight line from the ankle to the crown. We place our free hand on the belt. Stay in this position for 30 seconds.
You can make your task more difficult by performing a side plank supported by two points. This exercise activates the deep abdominal muscles, gives excellent tension to the medius muscle of the buttock, and perfectly works the thigh muscles - wide and internal.
Taking the position of a regular side plank, raise your free arms and legs up. Do not bend your limbs, keep them absolutely straight. The body should be straight. Stay in this position for 30 seconds. The exercise is extremely difficult to perform, but the result is effective due to the work of the muscles that hold the torso in this position.
Advice! The side plank can be simplified by starting with the support on the knee. The most accurate performance can be achieved in front of a mirror or under the supervision of an instructor.
The exercise gets its name due to the fact that it has the same properties as a classic plank, only in an inverted, reverse cut.
In order to perform a reverse plank, you need to sit on the floor, straighten your legs and back, rest your palms on the floor at shoulder level and lift your buttocks. The body should form a straight line. Hold this position for 30 seconds.
Being in the reverse plank position with alternate lifting of each leg makes the execution more difficult and increases the load on the deep muscles of the abs, hips, and shoulders. When lifting, the swing leg can be kept straight or bent at the knee.
Errors when performing this type of plank:
An excellent version of the reverse plank with support on four points - palms and feet. The resulting figure resembles a table. This position works well on the upper back and back muscles of the arms.
Advice! Additional load may be accompanied by training with weights attached to the limbs or chest.
Someone said that the plank is an exercise for the lazy, but if you take a photo before the start of classes and after finishing the course of exercises, it turns out that even the lazy can do it if they want.
Side plank with arm raised
Having mastered the classic and side planks, you can begin to complicate your tasks in performing them.
Having assumed the position of a classic plank, extend your arm in front of you (the plank is called “superman”) or to the side (it’s easier) parallel to the floor line. You must stand in this fixed position for 30 seconds. Then return your hand to the starting point, and lift one leg off the floor and do not bend it. Freeze for 30 seconds.
The removal of a limb may be accompanied by its movement in the air - this complicates the task. For example, standing in a classic plank supported by straight arms, pull your left knee towards your left hand, while simultaneously turning your head in the direction of the directed movements - this allows you to improve the work of your body and neck.
Doing a plank with a lift is a test of endurance and arm strength. Standing in a classic plank position, raise your arm and place your palm in place of your elbow. Straighten your arm as if doing a push-up. Repeat the same using the other hand.
Advice! When performing any type of plank, you need to keep the muscles of your legs, abs, and arms tense. In this case, the lumbar region is not overloaded.
The plank is not an exercise, but a whole complex designed to strengthen most muscles and allow you to transform your body in just 30 days.
The plank is not an exercise, but a whole complex designed to strengthen most muscles and allow you to transform your body in just 30 days
If you meticulously and methodically work out at least one of the selected elements of the plank, without missing a single day, observing the specified time and performing three repetitions, then sculpted muscles will be ensured.
While standing in a plank, you can read the news or watch a movie at the same time
Advice! A balanced diet, including vitamin complexes and minerals, will speed up your transformation into an ideal.
It may seem strange to an unenlightened novice athlete that such a seemingly harmless physical exercise as a plank may have contraindications for performance. But professionals won’t warn in vain.
Before you start the exercise, make sure you are not at risk
Advice! People suffering from the above ailments can be advised to do yoga.
Whatever type of physical activity you are interested in at the initial stage, the plank is an exercise that will replace the gym, and reviews from beginners and advanced users of the plank are not an empty phrase.
Regina, 50 years old: You know how hard it was for me to complete the plank! I even quit several times. But then she returned to her again. And I didn’t regret it! Now I’m trying to complete the 30 day program. I hope it works out.
Ekaterina, 36 years old: It all started when my 6-year-old daughter began to do the reverse plank. I don’t know where she got this. But looking at her, I received a good impetus to study. Now she and I work together.
Rita, 23 years old: She gained a lot of weight after giving birth. I was looking for something that would take a little time and would be suitable for home use. The plank seemed like the best option to me. At first it was unbearable to stand in the pose for 5 seconds. But it’s okay, I didn’t despair. A month has passed: I’ve lost weight (though I’ve reduced the amount of food I eat), and my arms have become more defined, and my hips and butt have tightened up, and now I don’t have cellulite!
Plank exercise: before and after photos
Lana, 35 years old: I’ve been doing plank exercises for more than a month. I’ll say this: I can’t imagine anything better for keeping myself in shape.
Christy, 18 years old: Working out together with a friend. If you don’t have time for jogging or going to the gym, then the plank is just the thing! We do 5 minutes in the morning and 5 in the evening. Now even this load is not enough for us. It is necessary to increase both the time and the combination of exercises. By the way, I measured my waist before and after. In a month and a half, 12 cm were gone!