What does the plank pose give? How to properly perform the Plank exercise at home? How to do a side plank

Plank - very popular exercise for weight loss. It is an ideal option for those who suffer not only from extra pounds, but also from time pressure. Just a few minutes a day - and within a month, or even earlier, according to reviews and promises from fitness trainers, results will be noticeable.

At first glance, the technique for performing it is as simple as possible: just think - you need to stand for some time in one position, without running, without jumping, and without sweating off yourself in three streams. In fact, those who are unprepared cannot withstand even a minute, which means that the load on the body is colossal. What's the magic?

Efficiency

The benefit of this exercise lies not only in freeing the body from fat folds. First of all, experts consider it as part of the treatment of certain diseases.

When performed regularly and correctly, it can:

pump up the back muscles well;
eliminate manifestations of osteochondrosis of the neck and lower back;
have a significant impact on the muscles of the arms, legs, abs and buttocks;
make the following muscles work to the limit: external and internal obliques, transverse abdominal muscles, rectus abdominis;
improve posture;
relieve pain in the shoulder blades and spine;
increase blood circulation;
prevent the negative consequences of a sedentary lifestyle.

But will the plank exercise help you lose weight? There is no doubt about this, since after just a month of regular exercise the results will be visible to the naked eye:

fatty tissue will disappear primarily on the lower part of the body, so the bar is recommended for losing weight in the abdomen and sides;
waist size will decrease by 2 cm;
weight will drop to 4 kg;
the buttocks will become firmer;
the legs will become slender, since their muscles bear the main load;
your tummy will finally be flat due to powerful work on your abdominal muscles;
your arms will lose weight and at the same time become pumped up, since the triceps and biceps are actively involved in the training.

When it comes to how many calories the plank exercise burns, opinions differ. Typically the numbers given range from 5 to 12 calories per minute. It depends on your weight, correct training, and all sorts of complications of the classic version of the stance.

One of the main advantages of this method of losing weight is the absence of contraindications, only benefits for the body and organism. The only harm it can cause is soreness. But over time, the muscle pain that is characteristic of any sports activity should go away.

Execution technique

If you decide to lose weight this way, first you should find out how to do the exercise correctly, because violations in the technique can be fraught not only with muscle pain, but also with a lack of results.

Description

Take the starting position - lie on the floor with your stomach down. Straighten your arms, lift your body up. Your hands should be under your shoulders. Tuck your pelvis. Stay in this position for as long as the training program requires (from 20 seconds to 5 minutes). Relax. Repeat several times, again in accordance with your individual lesson plan (from 1 to 5 times).

Nuances

You need to keep your feet together. This will make it more difficult to maintain balance, but the load will be more noticeable, and weight loss will be more effective.
Strain your legs as much as possible and stretch them into a string.
Tighten your stomach. Don't let it sag. This will reduce the benefits of training.
Keep all parts of the body tense, especially the arms, legs and buttocks.
Want to improve your results? Intensely contract and relax your gluteal muscles in this pose.

Common mistakes

You should not bend in the lower back, as this allows the abdomen to relax and sag, and can also cause back pain.
You can't put your head down. You can’t concentrate only on the lower body - this will relax your head and cervical region spine. You need to keep your head straight, your eyes can be closed or lowered to the floor.
You can't hold your breath. This can cause dizziness, nausea and even loss of consciousness. Experts advise inhaling slowly through your nose and exhaling through your mouth.

Please note. Exercise only helps you lose weight if you correct technique execution.

Kinds

There are different plank options. Selecting the right one depends on the level physical fitness, desire to experiment and achieve excellent results. The classic model is for beginners, and for those who are already familiar with it, you can create a whole set of exercises from different stances.

Classic

Lie down on your stomach.
Bend your elbows at an angle of 90°, take a lying position. The body resembles a straight line from head to heels.
The support falls on the forearms and toes (or rather, their tips).
Elbows should be located under the shoulders.
The abdominal muscles are tense and do not relax for a minute.
Fixation time - from 20 seconds to 5 minutes.

Lateral

The side plank is more effective than the classic exercise, since only 2 support points hold the weight. As a result, you need to not lose your balance and strain your body.

Lie on your right side.
Place your elbow under your shoulder.
The left hand is on the left thigh.
Tighten your abs, raise your pelvis until a diagonal forms.
Fix for 30-50 seconds.
Do the same on the other side.

With your leg up

This plank reduces the area of support, which leads to an increase in the load on the abdominal muscles. So if you are looking to lose weight around your waist, this option is ideal for you.

Get into a classic plank position.
Raise your straightened leg up above your shoulders. The position of the body should remain unchanged.
Pull the toes on the raised leg towards you.
Fixation - 30-40 seconds.
Repeat the same for the other leg.

With your hand raised

A very effective option for weight loss, but only suitable for the most trained. It is a classic, but the support is only on one hand. The second is moved either to the side or behind the back. Hands change one by one.

Lateral complicated

One of the most difficult plank forms, but incredibly useful for weight loss, since all the muscles of the hips and abdomen have to work hard.

Lie on your side. Connect straightened legs.
Place your left forearm so that your elbow is under your shoulder.
Raise your body to a straight line.
Raise your right limbs up.
Lock in for as long as possible.
Repeat the same for the other side.

On the ball

If you love and are already accustomed to the classic plank, combine these techniques - and the fat folds will go away even faster. The main thing is to stay on the ball without pulling your neck into your shoulders.

Repeat the classic version of the plank, resting your elbows not on the floor, but on the fitball. You can first kneel down, leaning on the ball, and roll it forward until your back straightens.
Straighten your knees.
Hold for 2-3 seconds.
Lower your knees slightly and touch the floor.
Initial position.
Repeat 7-15 times for 3 approaches.

Can be done various exercises in the plank, combining them with each other into the most effective complexes. The main thing is to learn how to accurately do a classic stance.

When, after a month of regular training, the scale shows several kilograms less than the initial weight, and your favorite jeans finally begin to fasten, the question of whether the plank exercise affects weight loss will disappear by itself. The main thing is to maintain this result further. And to improve it, it is advisable to listen to the advice of experienced trainers.

Start with the minimum amount of time you can hold in a plank and increase it by 20-30 seconds daily.
Training should be done every day.
After a month, having mastered one option, surprise the body, create a stress situation for it and start performing another type of exercise. This will allow you to consolidate your weight loss results and continue to shape your figure. Do not stop.
You can start any workout with a plank as a warm-up - strength and cardio, at home and in the gym, running and exercise.
Eat right so that the fat folds go away forever. Don't overeat before bed. Light diets for more fast weight loss are welcome.
Get enough sleep.
Drink a lot (up to one and a half liters per day).

By following these recommendations, you can achieve excellent results within a month of regular and proper training. It is not without reason that the plank is considered to be the best exercise for losing weight, which does not require time or financial investment and is accessible to absolutely everyone at home.

Program

Static exercise does not require much training time, but the exercises must be systematized. Therefore, try to stick to a month-long program from the very beginning that will improve your performance.

Spending just 5 minutes a day (and that's the maximum!), you can adjust your waist, buttocks and hips, reducing their volume while maintaining beautiful definition. The long-awaited elimination of fat folds will give you a feeling of lightness. It’s not without reason that this unique exercise is included in all well-known body work programs - bodybuilding, yoga and fitness.

Don’t believe that you can tone your body in a month by doing five minutes a day? You've just never done Plank! This static exercise really works wonders by working all muscle groups simultaneously. Today we will tell you at home to achieve maximum effect in short time. But first things first!

What muscles work in the Plank exercise?

First, let's figure out what effect can be expected with regular training and conscientious execution. If you do the plank correctly, it works in several directions at once:

Works the abs, transverse and oblique abdominal muscles, due to which the stomach is tightened and the waist is formed.
Strengthens biceps, triceps and deltoids.
Loads the gluteus maximus and quadriceps muscles, making the hips and buttocks more elastic.
Improves the relief of the legs and back, strengthens the lower back, tightens the chest, and corrects posture.
Burns excess fat.
Improves tissue blood circulation and fights cellulite.
Helps with osteochondrosis of the spine.

This list is supported by numerous positive reviews from those who have practiced the Plank exercise, “before” and “after” photos posted online, as well as the incredible popularity of this workout. Not a single set of strength exercises from a fitness guru is complete without a bar - Jillian Michaels. More than a convincing reason to start training today, isn’t it?

Plank for weight loss: how to do it correctly so as not to waste time

There are five main types of planks:

classic exercise with straight arms,
complicated classic – on the elbows,
lateral – with emphasis on an outstretched arm or elbow,
complicated lateral – with two points of support,
classic on fitball.

Let’s make a reservation right away: the last two types are for advanced athletes and sportswomen. That is, until you have thoroughly worked out the first two options, you should not start a more complicated technique.

Now let's figure out how to properly perform the Plank exercise. The first thing I would like to note is that you can train anywhere: at home, in the gym, on sports ground, in the park.

“Plank” is an exercise for men and women of any age and level of physical fitness. No special devices or equipment are needed to perform the plank. The main thing is the right attitude, perseverance and motivation.

Under each description of the “Plank” exercise there is a photo that you can use as a guide. Be careful and you will succeed!

The standard plank exercise scheme looks like this: emphasis on the palms and fingertips, the back and legs are straight, the palms are strictly under the shoulders, the abdominal muscles are tense, the pelvis is tucked. Make sure that your gaze is directed forward, your legs are not bent at the knees, and your head is down. Start with a one-minute workout, adding an additional thirty seconds every couple of days. The optimal execution time to strive for is 3-5 minutes.

Once you've mastered this exercise well, you can vary it up a bit. For example, extend your straight arm forward or raise your leg without bending it at the knee. This way, instead of four points of support, you will have only three, and the effectiveness of your training will increase.

Another way to make it more challenging is to lift your arms and legs one at a time, perform crunches from a classic position, or do an exercise with crossed arms.

How to do the Plank exercise in this position? It’s simple: the body is stretched in a straight line from the top of the head to the toes, the arms are bent at an angle of 90 degrees, the palms are joined into a lock, the emphasis is on the toes and elbows. As in the previous version, you need to monitor your abs and lower back: the muscles should be tense and the pelvis should be tightened. In this position, you should feel your arms, back, stomach, and front thighs tense. If the exercise seems too easy to you, then you are doing something wrong.

How long should you hold the “Plank” exercise on your elbows? Preferably, at least a minute, but if this is too difficult for you, hold out for at least 30 seconds. Even this short training, if done correctly, will bring noticeable results.

Lateral – on an outstretched arm or elbow

The exercise is performed as follows: the body is one continuous straight line, emphasis is on the straight arm (elbow) and the lateral surface of the feet. The opposite arm is extended upward, palm open. One leg (of the same name as with outstretched arm) moved slightly forward. Make sure that your stomach is tense and your pelvis does not sag down.

The side plank is an exercise that needs to be done in two steps: first on one side, then on the other. Hold for a minute on one arm, then smoothly move to the classic position, and from there turn to the other side. If you can’t stand for a whole minute, rest, but only in the “downward-facing dog” asana (also known as “slide pose”). When you feel that you can do both sets without a break, increase the training time.

Side plank with two-point support

Did you work through all the previous levels properly? It's time to explore new horizons! An exercise with support on two points is the same as a side plank, only more complex. The technique differs in small details: the starting position is the same, only the emphasis is on one leg, and not on two, as in the previous version. The extended leg and arm should be tense, the stomach and pelvis should be taut, the body from crown to toe should be a straight line.

What does the “Plank” exercise, in which there are only two points of support, give? As in the classic version, almost all muscle groups work, plus balance is worked out.

Plank on fitball

One of the most difficult exercises, especially for those who have never trained on a fitball. The fact is that it is much more difficult to maintain balance on a ball than on a hard surface. But such training will be much more effective than all previous ones.

How to do the “Plank” exercise on a fitball correctly? The technique is simple: you need to kneel and place the ball in front of you. Then you need to put your elbows on the fitball, and, leaning on it, slowly straighten your legs and rise. All other requirements are standard: legs and back are straight, the abs are tense, the pelvis does not sag.

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

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

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

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

Toning your core muscles and developing perfect abs

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

Correct plank technique

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

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

The most common mistakes

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

Types of Plank exercises

How to do a plank for beginners?

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

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

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

Place your forearms on an unstable surface, such as a Bosu 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 spread them as you jump.
Alternately bring your right knee to your right armpit and your left knee to your left armpit.
Swap your legs.
Extend 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 your arms up and down.
At the same time lift left hand and right leg, 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 stretch them back.
Turn top part body, raising your right arm in the air, return to the starting position and turn in the other direction, raising your left arm.
Gently lower your knees to the floor one at a time during the plank.
From a plank position on straight arms, begin “walking on your hands” forward.
Again from a straight-arm plank position, begin to move your arms forward until your face almost touches the floor. Pause here to inhale, then return to the starting position.

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

How to do a side plank

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

Be sure to include this exercise in your workout.

Technique:

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

Don't Always Follow Your Workout Schedule

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

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

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

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

3 Ways to Increase Your Plank Time

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

Do exercises with own weight body - pull-ups and push-ups increase your core strength.
Additional 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 baby bump!

30-day Plank Challenge

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

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

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

There are many exercises that allow you to keep your body in good shape while strengthening it. However, Planck impresses with its accessibility and versatility.

Gaining muscle mass or striving for slim figure- all this is possible thanks to one simple exercise.
The attractiveness of such training lies in the absence of any requirements for the conditions of implementation: there is no need to look for a special room, there is no need to use sports equipment, and most importantly, the exercise is suitable for any person, regardless of his physical fitness.

When performing the Plank exercise, the muscles of the shoulder girdle, stabilizer muscles, biceps, triceps, back muscles, legs and buttocks are involved. Training in this way allows you to focus on the abdominal muscles and strengthen precisely those muscle groups that are responsible for supporting the joints.

First of all, the rectus and transverse abdominal muscles are included in the work. The oblique abdominal muscles act as stabilizers. During the exercise, they allow you to keep the body in balance, and such regular exercise certainly produces results - the oblique muscles adapt to this impact and become stronger.

The work also includes the stabilizers of the upper and lower body: the pectoral and serratus muscles, as well as the hips and sartorius muscles. This training allows you to expand shoulder girdle and stretch the muscle groups located in this place.

Types of plank poses

The exercise is performed from a lying position. The forearms (Read the article about that) and toes act as support. The following points should be taken into account during execution:

Keep your back straight;
Do not stick out your buttocks;
Your arms should be bent so that they are at shoulder level.

The effectiveness of this exercise depends on how tense the muscles are. For maximum development muscle groups You should tense the muscles of your thighs and abdomen as much as possible. By connecting the feet, an increase in load is achieved.

This bar is very similar to the classic one. The only difference is the position of the hands. Straight arms act as support points. The main nuance that you should pay attention to is that your neck must be straight. The hands must be placed under the shoulder joints. Shoulders should be pulled back as much as possible.

Starting position - sitting on the floor, leaning on your right or left side. Let's consider the option with the right side. Recommendations for implementation are as follows:

Leaning on a bent or straightened arm, we try to lift the body from the surface;
Raising the torso is ensured by tensing the muscles of the arm and abdomen;
When lifting, we lean on the edge of the foot of the left leg, which should be straightened;
The left leg is pressed to the right;
The left arm must be kept straight and raised up so that it forms a right hand straight line.

If the exercise is difficult, you can make it easier. It is enough to add a third fulcrum. In other words, when lifting your torso, you can lean on two legs at once, and not on one.

This exercise is suitable for experienced athletes who want to give their core muscles a greater workout. Complexity is achieved by keeping the body in balance, relying on three points. The exercise is performed as follows:

Starting position - classic plank or plank with outstretched arms;
Raise one hand forward and hold for a few seconds;
We change hands and do the same.

The scheme for performing this exercise is similar to the previous one. The only difference is that instead of an arm, you need to raise your leg, straightened at the knee. The main emphasis is on keeping the body balanced for a few seconds.

This exercise option is more suitable for well-trained athletes. This type of plank is aimed at strengthening the work of the core and hip muscles. The execution sequence is as follows:

Starting position - side plank;
The legs are straightened and pressed against each other;
The arms are also straightened and form a straight line;
Raise your upper leg to shoulder level;
Maintain balance in this position for several seconds.

This version of the plank can also be classified as complicated. The unstable surface of the ball allows you to significantly increase the load on the core muscles and work them out perfectly. All you need to do is lean on the fitball and do the exercise.

The benefits and harms of the plank exercise

All of the above types of planks are aimed at strengthening the stabilizer muscles, which help keep the spine, pelvis and hips in the correct position.

Thus, the main benefit of the exercise is that it helps reduce the likelihood of injuries and diseases of the musculoskeletal system.

The daily habit of doing a plank will help you achieve perfect abs.

Another invaluable advantage of the plank is that its regular implementation helps to increase the endurance and strength of the athlete, which affects the results when working with a barbell or dumbbells. The plank makes your back more attractive, your posture correct and beautiful.

And, of course, exercise from the point of view of psychological and emotional health, trains endurance and will, and also helps improve mood.

The exercise does no harm, except when performed under conditions of contraindications. There are few of them, but they are worth knowing about:

Carpal tunnel syndrome;
Injuries and sprains of joints, elbows, feet and shoulders;
High blood pressure;
Spinal injuries, incl. spinal hernia;
Cubital tunnel syndrome;
Radial nerve neuropathy.

Video about the benefits of planks

What happens if you do planks every day?

Beautiful abs

The result is visible

Planck is perfect exercise to work on the abdominal muscles. The position in which the plank is performed allows you to maximally strain these muscle groups. Others work only on certain areas, but the plank simultaneously affects all muscle groups, allowing you to achieve maximum results.

Reduces the risk of back or spinal injury

If you do the plank every day, you can short term build powerful back muscles. Exercise allows you not only to relieve pain, but also, for preventive purposes, provides the spine with good support in the form of strong stabilizer muscles. The plank is very useful for those who prefer to perform strength exercises with more weight on the apparatus: the risk of injury in this case is reduced.

Metabolism will improve

It has been noticed that doing the plank burns much more calories than other exercises. This is a great way to challenge your body and get a few steps closer to the body of your dreams. By doing the exercise every day, you can keep yourself in excellent shape, even in conditions where you do not have the time or opportunity to visit the gym.

Improved flexibility

During the process of performing the plank, tension and stretching of many muscle groups occurs - legs, arms, shoulders, shoulder blades, hips, oblique abdominal muscles. This impact not only increases muscle strength and strength, but also their flexibility, and flexibility itself is an excellent protection against injury.

When is the best time to do a plank?

There is an opinion that it is better to run in the morning. Opponents of this approach argue that physical activity should occur in the evening. As for the bar, there are no clear recommendations. The exercise is also universal from the point of view that it can be performed anytime and anywhere.

If you have a free minute, then why not spend it usefully. In appropriate conditions, the plank can be performed even at the workplace. Thus, the exercise is ideal for both morning exercises, and for a day or evening “minute of physical activity”.

Conclusion

If you are interested in building abs of steel, improving your figure, gaining quality... muscle mass and save yourself from injury, then the plank is an ideal option. Of course, this exercise will not solve all your problems, but its action can give impetus to development, speed up the process of achieving your goals regarding health and appearance. An important nuance is the technique of performing the exercise and other recommendations that were described above. By following these simple principles, you can experience for yourself the effectiveness of the Planck exercise, which is gaining popularity all over the world.

Be sure to read about it

A healthy, fit guy is simply obliged to withstand two circles of the second hand.

But it’s unlikely that you turned out to be cooler than the Dane Tom Hall, who in 2015 stood in this position for 4 hours and 28 minutes! This was already the second record for the 52-year-old man, the year before he stood in the plank for 3 hours and 8 minutes. He was beaten by Chinese policeman Mao Weidong, who was frozen in a static state for 4 hours and 26 minutes in 2014.

But there is a more serious record: a little more than a year ago, at 10:26 in the morning, in the Beijing Shangri-La Hotel, the same Mao Weidong fought with former US special agent George Hood in this, perhaps, the most immobile sport. The men tensed and did not relax for more than half a day: Hood gave up after 7 hours 40 minutes, and Mr. Weidong stopped leaning on his elbows at 18:27, setting the current absolute world record - 8 hours 1 minute!

if you cannot hold the plank for 120 seconds, it means you are: A - overweight; B - weak muscles; B - incorrect training system

Does this compare in any way with our three approaches, say, 2 minutes each? Well-known physical therapist from the USA Bill Hartman advises to “hold on” for 3 minutes, but, according to him, this is an approximate time, an average indicator of the health of the core muscles. Dan John, fitness expert at Men's Health, says that if you can't hold a plank for 120 seconds, you have:
A - overweight; B - weak muscles; B - incorrect training system. A healthy, fit guy is simply obliged to withstand two circles of the second hand. “Whether to stand longer is up to you,” he adds, “it’s just an exercise, and longer doesn’t mean better.”

You set the bar yourself

Tom Hall is a professional trainer and owner of a fitness center in the Danish town of Frederiksund. To withstand competition with online gyms, one day he decided to show how much cooler he was than other coaches. To do this, he did not lift weights or run long distances or test himself for survival - all he needed was gender and his own body.

In 2014, he started with 8 minutes of static exercises lying on his elbows, adding 5 minutes per week. A year later, he was already holding on for three hours. “I chose the plank because over the years the exercise has been gaining monstrous popularity, but you shouldn’t think that such training will benefit everyone,” he says, “in group training we never exceed the time of 3 minutes, and that’s enough.”

Hall - professional athlete, Danish champion sports aerobics for 1997. He is confident that it was his athletic background that helped him break the world record, however, Hall notes: “The main obstacle is in your head. If you can convince yourself that you are capable of more, you will get what you want, and this strategy works not only in sports.”

Long doesn't mean good

A study conducted in the Journal of Strength and Conditioning led Canadian scientists to the conclusion that several short sets are more effective than long planks. University of Waterloo professor Dr Stuart McGill believes core endurance is much more important than core strength because its main purpose is to keep your back straight, but he doesn't think it's right to set records in one exercise.

“If you want to set a record in the plank, you can try, but there is no benefit to the health of the body,” he says. Moreover, the discovery of Canadian scientists is that micro approaches of 10 seconds work on endurance much more effectively. During the experiment, two groups of subjects performed exercises on the core muscles. The first team held the bar for 10 seconds - first 5 approaches, then 4, and so on until one. The second one did crunches and other dynamic exercises. After 6 weeks of training, those who held the bar according to this scheme strengthened their torso muscles significantly more.

The plank is a static exercise. There are no movements in it, so the most important thing here is to hold the body correctly (and for as long as possible).

1. Feet

Put them together: it will become more difficult to maintain balance, which will increase the load on the abdominal muscles.

2. Legs

They must be straight and tense, otherwise the load on the rectus abdominis muscle, which keeps the lumbar region from bending, will also decrease.

3. Buttocks

Tighten up. And don’t let go of tension until the end of the approach. Reduction gluteal muscles increases activation of all core muscles.

4. Lower back

The most difficult moment! When performing the plank correctly, the lumbar spine should be flat. That is, the lower back should neither be rounded nor bent. Imagine that your lower back is pressed tightly against the wall.

5. Belly

Pull it in, and then (already pulled in) try to pull it towards the ribs. Throughout the entire approach, keep your stomach in this position, but do not hold your breath.

6. Elbows

To avoid creating unnecessary stress on your shoulders, place your elbows strictly under your shoulder joints.