Universal exercises - just one Plank exercise! Plank exercise - benefits and options

Summer is getting closer and the issues of harmony are becoming more and more important. I recently suggested effective complex for weight loss, hope you are engaged. But for the best effect, it is desirable to do other exercises. For example, the bar, the benefits and harms of which will be discussed today, as well as how correctly, how often and how much this exercise should be done, whether it is effective in losing weight.

The plank is a physical exercise in which you need to be in one position for some time, relying only on your hands and toes. It is often included in training programs, although opinions about this exercise vary. There are reviews that it does not bring any benefit, but there is also the opposite opinion that the bar must be included in your complex, since more than 90% of all muscles work when it is performed. So let's take a look at efficiency. this exercise.

We are all different, someone can set aside time and money for sports and constantly visits the gym or swimming pool. But someone cannot afford it, and it's not even about finances or laziness, sometimes there is a catastrophic lack of time for this.

The plank exercise is interesting in that it does not require a special room, equipment and sportswear and it doesn't take much time either.

The “bar” is also attracted by the fact that it has many varieties from simple classic to rather complex options, therefore it is suitable for people with different physical fitness for both men and women. If desired, you can create a whole range of exercises to work out different muscle groups.

Of course, if your goal is to perfect figure, then one exercise is unlikely to achieve this. But even devoting a minimum of time and doing a simple classic plank, you will improve not only your figure, but also strengthen the muscle corset that supports our spine, and this is very important, especially with a sedentary lifestyle.

Plank exercise - benefits and harms

Training can be dynamic (isotonic) and carried out with movements, but you can train without making any movements. Such training is called static (isometric).

During dynamics, the load on the muscles alternates, they either relax or tense, during static exercises constant pressure muscles. Static exercises are considered strength exercises, they increase muscle tone, muscle and tendon endurance, but they will not work to build muscle with their help. For this purpose, just dynamic exercises are suitable.

Plank is the most popular static exercise with which you can work out different groups muscles, including the transverse muscle. The transverse muscle holds our internal organs and if it is relaxed, then this provokes the growth of the abdomen. In the usual exercises for the press, this muscle works, but indirectly. Plank develops that part of the press, which is difficult to develop in dynamics. This exercise also solves a number of other problems.

The benefits of exercise for men and women

In addition to the press, the bar allows:

• strengthen the back muscles, which improves posture and is useful for osteochondrosis
• do more tucked up arms, legs, buttocks
• fight cellulite, accelerating blood circulation and lymph flow
• reduce the risk of developing osteoporosis
• due to the stretching effect, relax the stiff muscles of the back, relieve tension and pain in the shoulder region, which often worries people who have a sedentary job
• strengthen ligaments, tendons, joints
• speed up metabolism
• improve muscle coordination, vestibular apparatus, developing a sense of balance and balance.

The plank exercise is universal and suitable for both men and women. As I said, static exercises do not contribute to muscle building, and this fact is appreciated by women who want to have a toned figure, but at the same time not lose femininity.

Men include this exercise in their complex due to the fact that it gives good results in drying the body, and also makes the muscles more resilient.

Plus, a general health effect, which is useful for both the female and the male body.

Plank for weight loss - reviews and tips

Rita, 29 years old:

Very stout after childbirth. I was looking for something that I could do at home and take a little time. The plank seemed to me the best option. At first, it was unbearable to stand in a pose even for 20 seconds. But nothing, I did not despair. A month has passed: I have lost weight (although I have reduced the amount of food), and my arms have become more defined, and my hips and buttocks have tightened up, now I don’t have cellulite.

Svetlana, 35 years old:

I have been doing the bar for 20 days, the result is zero, I am disappointed. I’ll try to do it for another 10 days, then I’ll quit if the results don’t appear.

Ekaterina, 27 years old:

I have been doing the “bar” for two months now, the results just amazed me. From 72 kg I went down to the level of 63 kg. The muscles began to tone up, the buttocks noticeably tightened up. I'm not going to quit, of course I limited the food: a minimum of sweet and starchy foods.

Alina, 41 years old:

I can’t say that the bar somehow affects the weight. I noticed this on my own after a couple of months of classes. I wanted to lose some weight, yes. But, apparently, such an exercise is not designed for such a result. Nevertheless, it helps to get a taut waist, and this is a very pleasant fact. Maybe if you increase the time of the exercise, you will lose weight and succeed. Only I, in principle, have enough of what I have achieved - a flat stomach.

Natalia, 52 years old:

The bar “our everything” is the maximum result at a minimum cost. Hands tightened, beautiful press, no "riding breeches". I stand 3 minutes every day.

I gave as an example a few reviews about the effectiveness of the "bar" for weight loss, there are actually a lot of them and they are very different. Someone writes rave reviews and considers it super remedy for weight loss, but there are also completely opposite opinions.

What is the reason for such different reviews about this exercise. I decided to find out what experts say about this, but here opinions are divided.

Some say this:

Static loads, which are carried out without much tension or, so to speak, half-heartedly, are produced by the work of red muscle fibers, which are an excellent tool for obtaining energy from body fat. Thus, if your main goal of training is weight loss, then static exercises with small loads are perfect solution problems.

But there is also this opinion:

The plank strengthens muscles, works out the core, improves the tone of the hips, buttocks, arms and shoulders, but the plank is not for burning fat and losing weight. effective exercise. This exercise is designed to tone muscles, not burn fat.

But experts agree on one thing:

The plank and its modifications are a great way to strengthen the body, get rid of flabbiness, but dietary restrictions are required for weight loss.

From the foregoing, the conclusion suggests itself, with only one bar, and other exercises cannot solve the problem, it is necessary to approach the issue of losing weight in a complex way.

In order for the effect of the bar to be as fast and noticeable as possible, you must adhere to a number of rules:

According to experts, following the above rules, it is quite possible to adjust your weight in a month, but, of course, you won’t be able to remove 20 kilograms. How much exactly - it also depends on other factors, such as the physiological characteristics of your body, age, how well the exercises are performed.

In addition, watch the video, it tells how to use the plank exercise for weight loss.

Contraindications and harm from exercise

We found out everything about the benefits, but before including the bar in your set of exercises, it is important to know if it has contraindications so as not to harm your health.

The first thing that is important to know is that a constantly tense muscle under a static load compresses blood vessels and, accordingly, its blood supply worsens. Pushing blood into a tense muscle, the heart muscle has to work hard, the load on the heart and blood vessels increases accordingly and, as a result, blood pressure can rise sharply, even a heart attack can occur. Therefore, people who are inclined to high blood pressure those with heart disease, blood vessels must be extremely careful. You can do the exercise, but experts recommend that such people stay in the bar for no more than 2 minutes and it will not be superfluous to consult your doctor.

During an exacerbation of chronic diseases, with colds and flu, it is better to postpone classes until better times.

You can not do the bar in the following cases:

• pregnancy
• abdominal hernia, intervertebral hernia
• diseases of the internal organs, in which physical activity is prohibited
• pinched nerves, injuries of the spine, arms, legs
• joint diseases

You can do the bar, but with caution, starting with lightweight options and only after consulting a doctor:

• in the postpartum period, especially with complicated childbirth and caesarean section
• during the recovery period after injuries and operations.

For overweight people, in order not to harm the spine and reduce the load on the joints, it is recommended to do the bar on your knees, and not on the tips of your toes.

It is important to follow the correct execution of the exercise, so that the back is even, does not sag. Erroneous execution will make the exercise useless, but this is not the worst thing. Incorrect execution can lead to disc displacement, provoke pain in the lower back, neck and shoulder joints.

How to do plank

Static exercises have a drawback - muscles that are not regularly stretched lose flexibility over time. If the bar is an additional exercise to the dynamic complex, then it is better to do it after the main exercises. If you practice only the bar, then before the load you need to do a warm-up, in which you need to include stretching exercises.

You can do the exercise at any time of the day, even after eating.

So that during the exercise your legs do not slip and you can keep your body in a horizontal position, do the bar better in sports shoes.

You need to start acquaintance with this exercise from the usual classic plank and it is performed as follows:

1. The body should form a single line from the top of the head to the heels, the back is straight, neither up nor down can it be bent. Buttocks should also not rise up or down.
2. The gaze is directed to the floor, it is considered a mistake when raising the head, as this gives an additional load on the cervical vertebrae
3. With your feet you stand on your toes, your legs are connected together. There is a lightweight option when the legs are spread shoulder-width apart, it is easier to maintain balance
4. The arms are bent at the elbows at an angle of 90 degrees and are directly under the shoulders. The wrists are parallel to the elbows. It is considered a mistake when the palms are clasped in front of you in the lock or when the hand is turned around and the flat palm is placed on the floor.
5. The muscles of the press, hips, buttocks are tense. Try to evenly distribute the load on your arms and legs
6. Breathing is free, without delay

In this position, you need to stand for at least 20 seconds. If during the exercise there is a slight burning sensation in the muscles, do not be alarmed, then you are doing everything right.

Increase the time spent in the bar gradually, it is better to do it qualitatively, but less in time than vice versa. The body must get used to such a load.

In the video you will clearly see what mistakes can be during the exercise

Variations on the theme "plank" - different execution techniques, photo, video

If the classic bar seems like a very simple exercise to you, then you can increase the load using different execution techniques. See photos, videos, choose your favorite option.

Plank on outstretched arms

Plank with legs supported on a fitball (bench) on straight arms

Side plank on bent arm

Side plank on an outstretched arm

Side plank with straight leg raise

Side plank with bent leg raise

Plank leg raise

Stretching the arm forward while raising the opposite leg

Reverse plank on bent arms

Reverse plank with straight arms

Reverse plank with leg raises

Plank "Alpinist" (bending the legs to the chest)

Plank dumbbell row

I don’t know about you, it all seems very complicated to me, so far I’m only doing the classic plank. But the video confirms that doing the bar in different options it's real, so there's something to strive for.

Summing up, we can say that now knowing all the pros and cons of the plank exercise, feel free to move from the computer to the mat, this great way work on your body.

To help you, which is led by a doctor of biological sciences, best expert in the field of weight loss - Galina Nikolaevna Grossmann. According to her method, many hundreds of thousands of women have already lost weight and, most importantly, the lost kilograms do not return to them even after six months or even several years! Grab the course from the link while it's free.

Beauty to you, harmony and health.

Elena Kasatova. See you by the fireplace.

Plank or board, or in other words, maintaining the front on the forearms are isometric exercises that beautifully form the abdominal muscles. Physical exercise should be performed correctly so as not to burden the spine. The essence of the posture is that the muscles tense up without movement.

A simple and undemanding exercise involves the whole body, and the number of combinations based on this figure is very large. This position requires stamina. Not many beginners manage to sustain more than 30 seconds, but the plank systematically works wonders, and after a month of hard and systematic work, if the position is performed correctly, you will notice a significant improvement.

The correct execution technique helps to establish a person’s ability to control his actions at the subconscious level, keep the muscles of the press and torso in good shape for some time, maintain the connection between the brain and muscles at the level of information transmission by neurons.

Therefore, it is worth performing the position correctly, since improper execution can lead to causes of lower back pain.

Technically, the pose is simple and should not cause problems for anyone. But often the question arises, how to perform the bar? It is better in front of a mirror in order to constantly monitor and correct the position in which the body falls as a result of fatigue.

Exercise is good for stomach endurance, which can be improved with the right training program. She looks:

Plank Challenge

• 1 day - 20 seconds.
• Day 2 - 20 seconds.
• Day 3 - 30 seconds.
• Day 4 - 30 seconds.
• Day 5 - 40 seconds.
• Day 6 - rest.
• Day 7 - 45 seconds.
• Day 8 - 45 seconds.
• Day 9 - 60 seconds.
• Day 10 - 60 seconds.
• Day 11 - 60 seconds.
• Day 12 - 90 seconds.
• Day 13 - rest.
• Day 14 - 90 seconds.
• Day 15 - 90 seconds.
• Day 16 - 120 seconds.
• Day 17 - 120 seconds.
• Day 18 - 150 seconds.
• Day 19 - rest.
• Day 20 - 150 seconds.
• 21 days - 150 seconds.
• Day 22 - 180 seconds.
• Day 23 - 180 seconds.
• Day 24 - 210 seconds.
• Day 25 - 210 seconds.
• Day 26 - rest.
• Day 27 - 240 seconds.
• Day 28 - 240 seconds.
• Day 29 - 270 seconds.
• Day 30 - Do it for as long as you can.

Why is it worth doing a plank

If you dream of a thin waist and slender legs, do not be shy, you need to start doing the exercise right today. In the beginning, the effect is not noticeable and you will only last 30 seconds or less, but after a few weeks, the results will be noticeable, you will begin to improve. The pattern of your body will begin to change, the muscles will become stronger.

The exercise seems like child's play, but try to stand in this position for several tens of seconds and it will quickly turn out that unprepared muscles are not able to withstand such a simple effort.

How to do the plank exercise for the press and how long will it take? It will take very little time for a daily workout, the pose is done from 15 seconds to 5 minutes, which is very short, so it will be difficult to find an excuse and refer to the lack of time. This is only outwardly a very simple exercise, it is difficult for those who are just starting to train. The basic plank position with the front on the forearms looks like an ordinary push-up. It can be modified and made more difficult depending on the level of the practitioner.

plank step by step

1. Lie on your stomach. Lean on your forearms, bending your elbows at a right angle.
2. Place your shoulders directly over your elbows.
3. Leaning on your toes, lift your torso. Be sure to tighten your abdominal muscles.
4. Do not lift your buttocks up and do not bend your lumbar belt. Place your heels, hips, and shoulders in a straight line.
5. The head should be a natural extension of the spine. Do not lower it too low and do not lift it up.
6. Hold the torso in this position for a few seconds (beginners can start at 30 seconds and increase the time by 10 seconds each week until they are able to hold for 60 seconds).

Plank exercise - what is it based on

Training should be carried out daily, for thirty days of the month (except for the rest days planned in your schedule) and systematically lengthening the duration of the exercise. On the last day, try to hold the pose for 5 minutes - it's quite a long time, but the effort is worth it:

• elastic sculptural abdominal muscles;
• good health.

Before doing the plank, it takes some time to warm up and prepare the body for exercise and in order to prevent back pain.

Initially, the warm-up may last longer than the exercise itself.

Also take care of correct technique performing the exercise, on how to properly perform the bar:

1. Do not bend your body neither down nor up.
2. Legs, torso and head should form one straight line.
3. Strongly pull in and tighten the stomach, focus on the muscle tension of the thighs and biceps, since this part is the most worked in the described exercise.

Who is the training program for?

Exercise don't know age restrictions. If you have back problems, you should first consult your doctor. This is especially important in case of displacement of the intervertebral disc, hernia and curvature of the spine.

In diseases of the shoulders, it is necessary to monitor whether there is progress in the course of the disease.

The plank is not an exercise for pregnant women. In this case, it is better to stop at aerobic training. A good idea also strengthening exercises, on a gymnastic sword, yoga or Pilates.

If you are struggling with extra pounds - this exercise is for you.

The basic version of the plank and how to perform the exercise

Plank, or course for beginners

The goal is to hold the position for 5 minutes. Thirty days are given to complete this task - this time is enough for you to achieve the result and correctly perform the exercise.

• On the first day, start with 15 seconds and continually lengthen your workout time.
• After six days of training, do not forget to rest, the body needs time to regenerate and recover.
• Be careful, this is a new exercise for you and do not try to force more than necessary. The advice will help build your strength gradually, avoiding pain.

Plank exercise - a complex for advanced

People who seem to be able to do the advanced exercise correctly, and who can hold the pose for 5 minutes (even if he does it intermittently is a great success), for the advanced, more difficult option exercises.

The goal is to do the next set of exercises for another month. The training program includes:

1. Plank on straight arms - 1 minute.
2. Plank on the arms bent at the elbows - 30 seconds.
3. Plank on the arms bent at the elbows and the leg raised up - 1 minute (30 seconds for each leg).
4. Side plank - 1 minute (30 seconds on each side).
5. Plank on the arms bent at the elbows - 1 minute.
6. Day of rest.

What are the benefits of the plank exercise - the effects of systematic execution

Practice brings fast and amazing visual effects. Participates in the work a large number of muscles: abdomen, back, arms, legs. If you want to have a beautiful sculpted body, slender hips and thin waist will provide a set of exercises plank.

What does the plank exercise give, how is it useful? This is a real gift for your health, a correctly performed plank exercise:

1. Strengthens the core and deep muscles responsible for correct posture.
2. Helps relieve back pain.
3. The perfect addition to the traditional beer belly.

Pose and amazing visual effects plank

The first real visual results can be observed after a month of training. An important role is played by the technique of performing the plank pose. A correctly performed exercise includes the whole body, strengthens it, promotes weight loss, and models the body.

Plank adventures can be started 2-3 times a week, first holding the position for about 30 seconds, and every week, increase the time by another 10-15 seconds. In this case, fat accumulations will be burned, and muscle tissue will develop. This is due to the fact that the muscles have a strong ability to adapt, so the plank pose may not be as effective for some time at first.

Do you want to increase your bust or make a thin figure? Start practicing the board.

The effects of exercise will be more apparent if you add aerobic or interval training, short and intense workouts to your daily workouts.

More best effect can be achieved by adding a diet with proper calories and proper balance between proteins, carbohydrates and fats.

Initially, you should neglect foods with a high glycemic index, which cause a large amount of glucose in the blood. These include: sweets, highly processed foods, fast foods, pasta and wheat bread. You can add pasta and wholemeal bread to the diet, large quantity vegetables and protein, more vegetables and protein. This is necessary to rid the body of an excess layer of fat, often muscle mass is not visible due to an increased layer of fat.

To keep the belly up

Postures for the press are designed for the development of deep abdominal muscles (oblique and transverse abdominal). And here, among the most dynamic and effective poses, there will be a plank performed without load.

Plank types

The plank, in other words the board, is a position that strengthens the muscles of the abdomen, arms, legs, spine, and even the buttocks.

There are several types of planks:

Front, on arms bent at the elbows

1. Classic variant. Tighten the muscles of the abdomen, torso and buttocks.
2. Lift your body off the ground by stretching it in one line.
3. Fix the position of the body by distributing the weight of the body on the hands and toes.
4. Breathing during execution is even and calm.

Front, on straightened arms

The option is similar to the previous one, only the arms are straightened at the elbows.

Sideways

The option is more complex. Body weight is concentrated on one arm and one leg.

1. Lie on your side, put your legs one on one.
2. Bend your left arm at the elbow and lean on it.
3. Place your right straight hand on your right side and lift it up.
4. Tighten your abdominal muscles, stretch your body and lift your pelvis up.

In this position, the main work is performed by the abdominal oblique muscles.

On hands held together

Most easy option positions. Beginners can also do it with success.

1. Lie down on the floor. Fasten the hands in the castle.
2. Put your hands under your shoulders.
3. Tighten the press as much as possible, “pull” the pelvis inward, stretch the body in one line.
4. Leaning on the toes of the legs and the hands fastened into the lock, lift the torso.
5. Look straight ahead, but do not hang your head low.

Sideways on a straight arm

Difficult option.

1. Draw the body in one line.
2. Put your legs on top of each other (you can one in front of the other).
3. Lean on your elbow and slowly straighten your arm.
4. Place the other hand on your waist.
5. To complicate the option, the second hand can be straightened.

mountain climbers

1. Get into a plank position with straight arms.
2. Pull up left one time, one time right leg to the chest.

There is another variation of the plank position.

• With the right arm and left leg raised, or the left arm and right leg raised.
• With the use of the ball.

Remember: for the exercise to be effective and safe, it must be performed correctly.

A properly executed plank does not weigh down the spine.

How and how much to perform in order to have an effect

In total, perform three times a week in all positions.

• Plank for beginners: 10 seconds for three sets.
• Advanced: 30 seconds for 3-4 sets.
• Pros: 60 seconds for 4-5 sets.

If this seems too difficult for you, try to hold the position for as long as you can, then increase the time every week by 5-10 seconds.

What are the benefits of plank pose

This position is beneficial and brings countless benefits to the body when practiced for just a few minutes a day. The pose itself is not easy to perform: it requires great strength and concentration.

Why plank exercise is useful and its main advantages:

Better defined muscles

• Helps to train the muscles of the sacrum, rectus and oblique muscles of the abdominal cavity and buttocks.
• Increases the tension of the transverse abdominal muscles, results: lifting more weights and a flatter stomach.
• Increases athletic performance where jumping is required.
• Strong buttock muscles provide support for the back, and the stronger they are, the more attractive the buttocks look.
• Help prevent injury.

If you want your body to be able to perform a wide range of motion, you need to strengthen your muscles and joints. The plank pose effectively builds muscle mass and reduces pain caused by intense exercise and other workouts.

Can be practiced everywhere

To do the ab position, you only need a piece of floor that is the length of your body. The pose is very comfortable when traveling, or if the apartment is very small.

Improves posture

Strong muscles and joints have a beneficial effect on your skeleton. After mastering the plank technique, you will stand straight and look taller. It strengthens the muscles that support the spine and helps to form the correct posture.

Improves balance

How to do a plank correctly? The main rule of execution is to maintain balance and coordination, the requirement of concentration. While working on muscle groups it will be difficult to maintain balance, but regular practice will lead to gradual improvement and good results.

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

Test yourself

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

So, here correct order actions:

1. Take an emphasis lying down.
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 strain your neck and back.
4. Tighten your abs and buttocks. These are the two main muscle groups that this exercise works.
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.

Keep track of time

When doing the plank, many do not hold it long enough. I do not argue, this is a difficult exercise and sometimes the burning becomes simply unbearable, but I am sure that you want to develop and become stronger. And for this you need to time yourself and keep the bar a little longer each time.

Use the timer on your smartphone or watch to keep track of the time. I do not advise you to constantly keep your eyes on the timer, as every second will seem like an eternity. :)

Breathe

One of the tips that will noticeably improve your plank is to breathe. After the first 20 seconds, breathing properly 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 under heavy load, this number increases to 80! 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?

The plank is a universal exercise loved by athletes and instructors. She is often referred to as efficient way press formation. In addition, the bar engages other muscles and increases the overall endurance of the body.

Planks can be done anywhere. All you need is a flat, clean surface the size of your body

The exercise is static. The performer is in one position from 30 seconds to several minutes. The plank is suitable for those who want to make their body stronger. What muscles are strengthened by such training?

• Press. Suitable for working out the abdomen from the front classic version based on the forearms (Read also:). This gives the maximum load on the rectus muscle.

Press cubes thanks to the bar is quite real. If static is too boring for you, combine the bar and.

• Back and neck. The large muscles of the back work: the latissimus dorsi, rectus, square muscle of the lower back, as well as the belt muscle of the neck. Such a symmetrical load on the muscles of the abdomen and back forms the correct posture and a toned stomach.

• Buttocks and legs. At correct execution the gluteal muscles are strongly compressed and experience a large load. Also, the stance in this pose fully engages the front surface of the legs. For a more targeted leg and glute workout, try it.

• Arms and chest. A burning sensation in the shoulder area is felt from the first seconds. This works the deltoid and pectoralis major muscles.

It is also noteworthy that there are about 10 variations of the exercise that act on muscles with different intensities.

Plank benefits for men and women

This is a difficult exercise, even if it doesn't seem like it. It takes little time, but it brings a lot of benefits. To master the technique of execution is within the power of everyone. It can be used by athletes as part of a training program, and by unprepared people who want to tone up or get in shape.

For men plank is useful:

• in the process of drying the body (static exercises are good for fat burning);
• to increase overall endurance;
• for the harmonious formation of the press (the muscles of the back and abdomen are worked out simultaneously);
• if you need to tighten the stomach;
• in combination with other exercises to maintain fitness.

After weeks of training, the 30 second plank will be done with a smile.

Women, in addition, they consider the bar an indispensable assistant:

• in the fight against cellulite;
• for shaping the waist and sports arms;
• to restore the muscles of the press after childbirth (not earlier than a month later, if the birth went without complications);
• for weight loss (if the exercise is used in combination with others and in compliance with the diet. Otherwise, the desired effect from the bar cannot be achieved, as well as from other exercises).

It is noteworthy that in order to achieve the effect, it is enough to systematically make the bar, alternating its options. With proper implementation and full dedication, the result will be noticeable in two weeks.

When should you not plank?

For those who have never practiced the plank, it may seem that this is a harmless exercise. However, an unprepared person can hardly hold out in this position for half a minute. Therefore, before experimenting with health, it is important to familiarize yourself with contraindications to exercise.

1. Pregnancy. Since the bar puts a load on the abdominal muscles, you do not need to practice the exercise during pregnancy. This will lead to serious complications, up to a miscarriage.

   

   The only exercise option during pregnancy is the reverse plank. Belly Up

2. - a serious reason for limiting physical activity, including this exercise. It is also worth refraining from it and people who have or have recently operated on a hernia in the abdomen.
   
3. and other types are a contraindication to the implementation of the bar.
4. where physical activity is prohibited.

In all these cases, it is necessary to refuse to perform the plank, as this is dangerous and can lead to irreversible consequences. Post-traumatic and postoperative recovery. When the body is ready for stress again, it is determined only with the help of medical procedures. If the doctor has allowed physical education, it is imperative to discuss an individual program with an instructor.

In these cases, the exercise is not contraindicated, but it is better to start with lightweight options, gradually complicating the task.

Get results, but not at the cost of health

Thanks to the plank exercise, you can achieve impressive results. Follow our advice on the technique of this exercise, and in two or three weeks your toned body will be reflected in the mirror. And do not forget about contraindications.

Be sure to read about it

Physical exercises are performed to develop joint mobility (flexibility), (dexterity), volume and density muscle mass(strength), the ability to do work for a long time () or in a minimum time (speed). Plank exercises are similar to isometric strength exercises.

Who plank exercises will not help to lose weight

As you know, the new is the well-forgotten old. The modern catchy name of this or that forgotten technique is not always good for the body, so some caution should be exercised before starting classes.

Some this technique can be harmful, and not only for physical development but also the general condition of the organism.

Passion for isometric exercises like a plank can cause an increase in blood pressure, because you have to strain, so hypertensive patients, in case of violations of the cardiovascular system, with myopia, should refrain from this method of losing weight.

Like any other exercise, the bar is not a panacea and cannot completely replace the dynamic physical activity, although for many the isometric mode seems simple and versatile.

Research by sports scientists supports the conclusion that overindulgence in trendy self-resistance exercises like the plank can lead to neuromuscular disorders.

In addition, when a certain level of muscle fitness is reached, static exercises cease to have a training effect - progress stops.

The benefits of strengthening the muscles of the bar

When performed correctly, various muscle groups are involved, which can be additionally loaded by changing the position of the legs or arms.

Training does not require special equipment, they can be performed almost anywhere - at home, on a business trip, in a forest or park.

Static exercise quickly warms up the muscles, loads the abdominal and arms, helps to burn fat and lose weight.

The most important thing when doing exercises is to do them correctly, to observe the technique. If it has become very difficult, it is worth reducing the execution time of the bar, but in no case violate the correct position of the torso, arms, legs.

Plank exercise for beginners

Obese, overweight people should start with a simplified version of the popular isometric exercise, namely, learning to stand for at least a minute in a position on the elbows and knees, the hips and gluteal muscles are tense.

With increasing fitness, straighten your legs. To maintain balance, first place them wider to reduce the load. When progress is achieved, the feet can be placed almost close to each other.

By the time the exercise is completed, the bar for beginners needs to be brought up to one minute. Then go to basic version.

Basic plank with straight arms

Position shoulder-width apart, arms slightly bent at the elbows, neck and back in line, head does not drop down, eyes look forward. The legs are straightened, the feet are together or at a short distance from each other, resting on the balls of the toes. The muscles of the abdominal press are maximally tense, the buttocks are picked up.

It is correct to start doing the basic plank from one minute. After 2-3 days, you can increase the time by 30 seconds. Try to achieve continuous exercise for three minutes.

If the arms or abs get tired, beginners can rest by bending the torso and raising the buttocks, as shown in the photo.

• It is useful to make a couple of movements to the left (rearrange the left arm and leg, then right hand and leg). Repeat for the other side. Perform the exercise 15-20 times.

With an increase in fitness, to continue strengthening the abdominal muscles, you can complicate the basic plank exercise, do it for each side 10-15 times, as shown in the photo:

• Perform movements with each leg, trying to touch the corresponding elbow through the side with the knee.
• Do a plank with the simultaneous movement of the leg under the body to touch the knee of the opposite elbow. The outer surface of the thigh does not touch and is parallel to the floor.
• With the foot of the straightened leg through the side, touch the floor at shoulder level.

Elbow Plank

This version of the exercise is hardly available to beginners, it is quite difficult. Tenses up more muscle- muscles of the abdominals, chest, back, lower back, hips, arms that support the body in upright position. This requires a certain physical fitness from the practitioner.

For additional training of the buttocks, muscles rear surface hips and abdominals, perform the following exercises 10-15 times, as shown in the figure (photos):

• alternately raise the straightened leg up;
• lift the buttocks and return to the bar on the elbows to make the press stronger;
• alternately touch the floor with your hips.

To complicate the basic bar, as well as when performing it on the elbows, one arm can be extended forward parallel to the floor. The load is increased by a decrease in the support points.

To make the muscles of the shoulders, arms, and abs strong, another variant of complication is to perform the basic plank with crossed straight arms:

To assume the position with crossed arms, you must first complete the basic plank. Then transfer the weight to one of the hands and place the other in the required position.

Cross-arm plank for a minute or more.

Side plank exercise

Staying in this position develops the muscles of the thighs, buttocks, side of the abdomen. As in the previous versions of the exercise, the lower arm is either straightened or the body rests on its elbow.

The foot of the upper leg is placed in front, the foot of the lower leg is placed behind. To complicate the exercise, this bar can be done by placing the feet together, one above the other.

Torso, legs, neck on the same line. Left palm either on, or the arm is straightened perpendicular to the body, the palm is open. Keep a tense press.

To perform the plank for the other side, it is correct to go into the classic (basic) plank, and not kneel.

Beginners need to learn how to hold muscle tension for a minute. If your arms or abs are tired, you can rest in a position with raised buttocks, as described in the basic plank.

Side plank complication:

1. upper arm move in an arc and bend at the elbow so that her palm is under the lower side, as shown in the photo (figure). Repeat 10-15 times for each side.

2. Bend the upper elbow, palm near the ear. Lower the pelvis, touch the floor - inhale. Raise the pelvis - exhale. Repeat for the other side. Do the exercise 10-15 times.

3. Lean the torso only on the palm and foot lower hand and legs, torso straight. The upper leg and arm are maximally tense. Having made this bar, in addition to the development of muscles, it is possible to improve coordination of movements. Repeat for the other side.

Reverse plank exercise

To train the gluteal and calf muscles, do the reverse bar exercise:

• The fingers on the hands are directed towards the feet, the socks are pulled forward, the buttocks are tense, the back and legs are on the same line. Hold the position for a minute or longer.

For the trained, the exercise can be complicated. When it is performed, the thigh, triceps, abs, gluteal muscles are trained, coordination of movements improves:

• Starting position as in the previous exercise. Raise your left leg up and hold it for 10-15 seconds. Run for the other side. Gradually build up time.

The following kind of back plank helps to make the shoulders and neck area strong:

• The starting position is the same, but the knees are bent. The shins and arms are perpendicular to the floor. The torso and hips are in the same line, the knees are a little apart from each other, the neck is slightly tilted forward so that the head does not turn back. Hold the position for 20 seconds, remembering to breathe.