What is plank exercise. Plank on the arms or elbows, classic plank. Is plank effective for weight loss?

14.08.2019

A slender figure, beautiful arms, toned legs, abs - this is what many people dream of. But, not all of us are ready to give all the best every day in the gym to the maximum. Some athletes, yoga enthusiasts and passive exercisers have discovered static exercises, during which you need to keep the muscles in tension for a while. The most popular of them is the plank. Everyone has heard about this type of physical activity, and many at least once tried to do it. In addition to the regular bar, there is also a reverse and side bar. The latter will be discussed in this article.

The essence of the exercise

The side blank is an advanced variation of the regular version of the exercise. The difficulty lies in balancing on two, maximum three points of support. On the first attempt, this technique is not done and it is difficult to stay in this position. If it works out, after a couple of weeks you can observe a toned figure and a decrease in “reserves” of fat.

The essence of the side plank is alternately balancing each side above the floor, leaning on the palm or elbow and the outer part of the foot. This hang-up engages and trains more muscles than a regular plank. The result is more intense calorie burning and muscle training.

Benefit and harm

If this exercise was not effective, it would not be used so often. Consider the benefits of the side bar for athletes.

Advantages

training a large number of muscles - shoulders, arms, back, abdomen, buttocks, legs;
strengthening the core muscles;
development of endurance and stability;
balancing, having two points of support with a small area;
getting rid of the stoop of the back;
burning excess fat in all places - stomach, buttocks, legs, arms.

This exercise is considered passive, but when performed, many more muscles are involved than when running or strength exercises. The effect is the same - strengthening muscles, burning calories, a beautiful figure. Since the side plank on the elbow is the simplest form of this exercise, it is easy for beginners to master it.

Contraindications

If the exercise is performed correctly, it is impossible to harm the body. But, there are a number of contraindications, ignoring which, you can cripple or harm yourself:

recent bone fractures;
injuries and diseases of the joints;
injuries and serious diseases of the back;
recent transactions;
very weak vestibular apparatus;
high pressure;
acute phase of various diseases;
too big belly;
pregnancy, first weeks and last months;

In order to avoid deterioration of health, having any of the listed indicators, it is better to refrain from such physical exertion.

What muscles work

Before starting an exercise for the first time, many people ask themselves the question: what muscles work during the side plank? In short, everything you need to move and hold the body. Difficult? Let's explain in order.

Arms and shoulders. Delta, triceps, biceps, shoulder.
Breast. The whole group of pectoral muscles.
Back. Trapeze, rhomboid, latissimus dorsi, erector spinae, serratus, square psoas.
Stomach. Straight and oblique muscles of the press.
Buttocks. Large and middle gluteal muscles.
Legs. iliotibial tract, semitendinosus, semimembranosus, gastrocnemius.

The most important participants in the exercise are the deltoid and calf muscles, the core muscles (back, abdomen, buttocks), which make up the “corset” of the internal organs.

Execution technique

Before performing the exercise, you need to take care of comfort. Comfortable sportswear and sneakers are a must. You can try to practice without the latter, but your legs will quickly get tired of sliding off each other. This will make it harder to keep a balance. In addition, you need a pad. You can use a mat, karemat or other rug that will slightly soften the hardness of the floor or asphalt if training takes place on an open sports ground.

Put on shoes, dressed in comfortable clothes, laid a bedding. Now you can start the side plank technique.

Lie on your side on the mat, straighten your legs to be comfortable.
For greater comfort, place your elbow under your shoulder and place your palm perpendicular to your body. Rise up on your elbow, make sure you are comfortable and your shoulder and elbow are in a straight vertical line. The elbow set aside does not fit. This must be done in order for you to feel stable.
The legs are extended in a straight line and lie on top of each other. Now lift your feet forward.
You can put the second hand, which is on top, on your side, rest against your waist, put it behind your head or lift it up.
Take your eyes off your feet and look straight ahead. You can’t lower your head, it will be difficult to breathe and perform the exercise.
Breathe into your belly, slowly and deeply.
On the next breath, lift your buttocks off the mat. Keep balance on the elbow and side of the foot. To do this, you need to tighten the muscles of the body, buttocks and legs.
To avoid loosening of the body, the muscles must be kept tense and imagine that there is a stick (rope, thread, wire) from the heels to the head and you need to keep it even with your body.
During the execution of the bar, you should feel how tense the body is. “Hanging” of the body does not occur due to raising the buttocks alone. It is necessary, tensing the muscles, to raise and hold the body on two points of support.
If it is difficult to perform the exercise with straight legs lying on top of each other, you can move one leg slightly forward or bend the lower leg at the knee.
Be sure to breathe evenly and deeply. The entrance to the bar occurs on inspiration.
Be sure to record the time spent in a static pose. The minimum time that can be considered a workout is 15 seconds, the maximum is 90. If desired, the time spent in this position can be increased.

This is how a simple side plank is made. If over time you want to add variety to its implementation, you can try some of its types. For a more intense load, you can add weights to your upper arm or take a dumbbell in it.

Varieties

If someone considers this type of physical activity a boring movement, they are deeply mistaken. Not everything is as simple as it seems. This plank has several varieties, which are side plank exercises.

The table lists the most popular and the techniques for their implementation.

Variety	Execution technique
Simple	Emphasis on the arm bent at the elbow and the outer side of the foot. The top leg rests on the bottom.	Moderate
lazy	Emphasis on the bent arm and legs. The lower leg is bent at the knee and serves as an additional point of support, the upper leg is extended and stands on the inside of the foot. Also, the emphasis of the legs can come to the knees.	Low
On an outstretched hand	The emphasis is on the palm with a straight arm. Legs lie on top of each other, emphasis on the side of the lower foot.	Increased
Cross-legged	Emphasis on a straight or bent arm. The top leg is slightly in front of the bottom. It turns out three points of support.	Moderate
Hull lowering	Emphasis on a bent arm and legs lying on top of each other or the upper one in front of the lower one. Lower the pelvis down without touching the floor or bedding, and raise it to its original position.	Increased
"Star"	Emphasis on a straight arm and foot of one leg. The upper arm and leg are raised up. It turns out the pose of the "star".	high
Twisting	Emphasis on straight arms and legs. They can lie on top of each other or be crossed. The top hand is raised. Turning your chest, lower it down, “hug” yourself. You return to the starting position.	high
Complicated twisting	Emphasis on a straight arm, the upper arm is raised up and bent at the elbow. The lower leg is bent at the knee or lies behind the upper. Then twisting occurs, as in the press, during which the elbow of the free hand needs to reach the forward knee of the lower leg. Opposite limbs are active. Another option is to keep the balance on the lower arm and leg, and the upper ones need to touch above the body.	high
Lifting and carrying out legs	Emphasis on a straight hand. Legs crossed. First, pull the lower leg to the stomach, then return to the starting position. Then lift the upper leg as high as possible, return to the starting position.	high

As can be seen from the table, you can stand in the bar without particularly loading the body, or you can train your endurance and stability by adding movements of the body and limbs.

Rookie Mistakes

Most often, those who do not correctly perform the side bar cannot stand in a pose. Consider the most common mistakes novice athletes make, which professionals also have:

Bent, stooped back. In this position, it is difficult to maintain balance, the back quickly begins to hurt and it is difficult to breathe.
Wrong hand position. If the arm is set aside at a different angle than necessary, there will be a risk of injury to the joints of the arm, the impossibility of performing the exercise, and improper load on the body.
Sagging of the pelvis during fixation. If the buttocks are not tense, you will not be able to complete the movement, since these muscles are among the main ones for performing the bar.
Dropped head. A chin drawn down to the chest makes it difficult to breathe and puts unnecessary stress on the neck muscles.
Relaxed or bent knees. Due to this position of the legs, the correct execution of the exercise will be impossible.

Let's share a few more tips on how to learn how to do a side plank.

No need to be afraid. It is impossible to injure yourself if there are no contraindications to the bar.
To plank, you do not need to visit sports or fitness rooms. It can be done at home, on the sports ground, even at work, if there is space.
Performing the exercise, every 3-4 days it is necessary to increase the balancing time on the side by 5 seconds.
There is no time limit for the side plank. If you have time and desire, it can be done several times a day.

After doing the side plank every day for over 21 days in a row, this exercise becomes a useful habit, thanks to which anyone can quickly become slim and healthy.

The plank exercise is gaining popularity. Such a simple exercise, which does not require a large space to perform and any expensive devices, is suitable for both boys and girls. Its versatility also lies in the fact that both a beginner and an advanced athlete will find a suitable option for training.

It is claimed that this exercise came from yoga, where it is called Chaturanga Dandasana. Now it has acquired various modifications, of which there are about 20. To perform most of the plank options, no devices are required.

Planck is credited with almost miraculous properties:

tightening the abdomen;
creation of a press relief;
promoting weight loss;
strengthening the muscles of the back.

With regular and proper exercise, this is quite possible.

The bar belongs to the category of static exercises, while it is possible to work out several muscle groups at the same time:

back;
abdomen
buttocks.

In addition, the exercise helps to develop a sense of balance. The indisputable advantage is the small amount of time that needs to be spent on the bar. Start with 10 seconds. The recommended time in the future is 2 minutes.

Execution technique

do not allow the lower back to sag;
pull the body from the crown to the heels;
strain the buttocks;
strain the press;
shoulder blades are pressed;
do not pull your shoulders up to your ears;
shoulders are deployed;
breathing is calm.

In other words, when the bar is performed correctly, all muscles are tense, and there is no load on the joints.

Now consider the different types of plank exercises.

Plank exercises

classical

Take a pose lying on your stomach. Legs shoulder width apart.

Rise on bent elbows, leaning on the forearms.

The hands are gathered in front of them into one fist. Elbows at right angles to the shoulders.

Emphasis on toes and forearms. The muscles of the lower press work.

Tighten your muscles, and stretch your body.

For the more trained: join the legs together.

On straight arms

This is one of the yoga movements in Sun Salutation.

From a prone position, rise with support on the hands. Legs shoulder width apart. Shoulder pads. Smooth line of the body. Pull the crown forward, heels back.

With your hand up

Take a classic plank position or on outstretched arms. Raise one arm forward (or to the side), remaining on three supports. An exercise to develop balance. Do the same with the other hand.

As an option: raised hand at the waist, elbow stretches up.

To complicate exercises in the hand, you can take a dumbbell. The pumping of the muscles of the arm and back will increase.

With a raised leg

The initial pose is the same as in the previous version. Now raise one leg, straightening it at the knee. The body is stretched and tense. Reliance on two arms and one leg. This exercise improves the sense of balance. Do the same with the other leg.
As option 1: bend the leg at the knee and pull it to the chest, straining the press.
As option 2: move the left leg bent at the knee to the plane of the floor and pull it up to the left ear. Also with the right leg.

With arms and legs raised at the same time

While in a plank position on outstretched arms, raise your right arm to the side (or forward) and straight leg up. Two point support. Great balance exercise. The load on the muscles of the back and chest, but the oblique muscles of the abdomen and the muscles of the buttocks are most worked out. You can not twist the pelvis. Change leg and arm.

To complicate the exercise, you can take a dumbbell in your hand. The pumping of the muscles of the arm and back will increase.

jumping

You can add some dynamics to a static exercise.

Take a plank position with outstretched arms. Legs together. Take a breath and jump up. At the same time, spread your legs apart shoulder width apart. Exhale and jump up. The legs return to their original position. The muscles of the abdomen, arms and legs are strengthened.
When performing, it is important to control the tension of the abdominal muscles. Make sure that the lower back does not bend. Pull the coccyx.

With resistance

The exercise is performed in a plank position on outstretched arms using a rubber band.

Put harnesses on your wrists and ankles. Set your right arm and left leg to the side, how many centimeters you get (approximately up to 20). Change arm and leg. This is one approach. Run 10 approaches.

Hands on the fitball

The classic bar can be performed on a fitball. Forearms rest on the ball. Legs shoulder width apart. This option greatly enhances the development of a sense of balance.

With feet on fiitball

The plank on outstretched arms can be performed with the support of the legs on the gymnastic ball.
As an option: with the support of the legs on the bench.

To add dynamism to this exercise, you can do the following complex. Stand in a plank position on outstretched arms, where the legs rest on the ball for a minute. Then push-ups for a minute.

Both options on the ball load the waist muscles.

Types of side plank

Lateral with support on the forearm

From a sitting position, we move to the bar with support on two points: the arm bent at the elbow and the edge of the foot. The second leg is pressed to the supporting one. The body is stretched and tense. An unsteady hand is raised behind the head and serves as a continuation of the line of the body or is bent at the elbow at the waist. Change side.

Side on the bench

Take a side plank position with support on the forearm. The legs are pressed to each other and rest on the bench. Free arm at the waist, bent at the elbow.

Push the waist and pelvis up. Do not tilt the body back.

Lateral with support on an outstretched arm

From the plank position on outstretched arms, turn the body perpendicular to the floor with support on one arm and the foot of one leg, the second is tightly pressed against the supporting one.

Hands are straight, directed to the ceiling.

Pull the waist and pelvis up, as if pushing them out.

Repeat on the other side.

To facilitate the implementation, you can create a third support: put the second non-stubborn leg in front of the supporting one. Lean on two legs.

Lateral with support on an outstretched arm and with dumbbells

The exercise is performed from the plank position on outstretched arms with dumbbells in each hand.

A complicated version of the side plank with support on an outstretched arm.

Put your feet wider. Do not bend your arms. Through the side, raise a straight arm with a dumbbell up, turning the body and directing your gaze to the ceiling. Hold for 1 minute. Take the starting position. Do it with the other hand.

To facilitate the implementation, you can create a third support: put the second non-stubborn leg in front of the supporting one. Lean on two legs.

Lateral with raised leg

Take a side plank position on an outstretched (or bent at the elbow) left arm. The free arm is at the waist, bent at the elbow. Elbow looks up. Raise your right leg to shoulder level. The support is the edge of the foot of the left leg.
Don't fall back.

Pull the waist up.

Run the other side.

Working out the muscles of the buttocks.

Lateral with a raised leg complicated

Take a side plank position with your right arm outstretched.

Leaning on the edge of the left foot, stretch the right leg forward and up as far as possible.

The perfect exercise to strengthen the inner thighs.

Side plank crunches

Take a side plank position with your arm outstretched. The free arm is bent at the elbow, the hand is pressed to the ear, the elbow is directed to the ceiling. Emphasis on two feet located on the same line. Stand for a minute.

Turn the body parallel to the floor, with the elbow of the free hand touch the elbow of the supporting arm. Do not change the position of the legs. Stand for a minute.

Take a plank position with outstretched arms. Do it on the other side.

Inverted plank

Lie on your back. Emphasis on outstretched arms. Palms under the shoulders. The palms are directed either towards the legs (preferably) or in the opposite direction, but not to the side. Legs together. Buttocks are tense. Keep your back straight.
To make it more difficult to raise, without bending at the knee, a straight leg up to the maximum height.

Do with the other leg.

A complex approach

You can make a set of exercises in combination with the bar or combine several options for the bars in the complex.

In one workout, you can perform from one to 4 sets. This is individual and depends on the state of health and the degree of fitness.

Complex 1. A combination of cardio and strength training. Able to burn 600 calories. Most of the muscles are involved, while the spine is not loaded.

Push-ups 10 times.
Lunges. 10 times for each leg.
Plank on outstretched arms with dumbbells for 1 minute on each arm.
Squats with a flat back 10 times.
Plank with one minute of resistance on each side.

Complex 2. This complex will help you achieve holding the plank for 5 minutes.

Classic plank 30 seconds.
Boat 30 seconds.

Boat exercise. Lie down on your stomach. Raise your arms, chest and legs.

On the first day, 2 sets. Every day, the time for each exercise is increased by 10 seconds. Alternating these exercises relieves excess tension in the lower back.

Complex 3. You can make complexes from different plank options, pumping the muscle groups that you specifically need.

At the same time, do not forget that a large number of muscles are already involved in the bar.

Take the classic plank position for 2 minutes.
Go into a plank position with your arm raised up for 2 minutes.

Complex 4. This complex is used even by professional athletes.

Squats. Heels do not come off the floor. 10 times.
Plank on fitball 2 minutes.

Complex 5. This is a combination of static and dynamic exercises. Helps to increase immunity.

Race walking 2km.
Classic plank 2 minutes.

The training mode can be changed. Combine static and dynamic loads. Deep muscle work with the correct execution of the plank will create a muscle corset, which will have a positive effect on posture and the press.

Have a wonderful day and good mood, dear readers! At first glance, the plank seems like an easy exercise, but in fact, it is not so easy to perform. At the same time, almost the entire body will work for you, without requiring a lot of time, which is very important for people of our time.

So, plank exercise: what muscles work.

What is useful plank

The plank is a static load that develops not only the main muscle groups, but also deep ones that are not involved in the exercises we are used to. And it takes more time for such work than with a dynamic load, since you have to keep the body in one position for a long time.

The plank strengthens the rectus abdominis, obliques, extensors of the back, glutes, and hips, and forces the body to balance and tighten to maintain a horizontal position in space.

The recovery period is much shorter than after performing dynamic exercises, due to the expenditure of fewer calories, which allows you to do the plank daily.

Also, this exercise burns subcutaneous fat, reducing weight and making the figure attractive and toned.

And, like any physical activity, the bar is useful for the cardiovascular and other body systems, for accelerating metabolic processes and blood flow.

Muscle load

More about the muscles that receive a significant load when performing:

Exercise perfectly trains the gluteus maximus and calf muscles. Over time, the load on these zones can be increased by lifting above the legs.
The plank has a positive effect on the cervical spine, back and upper shoulder girdle, carrying out a preventive effect against cervical and lumbar osteochondrosis.
A large load falls on the legs, straining them from the hips to the calf muscles. The appearance of a burning sensation during training indicates effective work.
The press also swings, with all its zones, including the oblique muscles of the abdomen.
The bar also affects the hands, which have to hold half of the entire body. With proper technique, muscles such as biceps and triceps will be involved.

As you can see, this exercise is able to work out the whole body without requiring a lot of time - 10-20 minutes is enough for a quality muscle workout.

By plank type

There are several types of planks, making training varied and giving people with different levels of training the opportunity to engage:

Classical working muscles - arms and stabilizer muscles. It is necessary to take a pose, as when pushing up from the floor, but standing on straight arms and toes connected together - fix the position for a period of 30-60 seconds. It is important to keep the body straight, drawing in the stomach and straining the buttocks - the gaze is directed to the floor.
When performing the lateral version, the muscles of the press and shoulders are most loaded - lie on your side, focusing on the arm of the same name (the brush is located opposite the shoulder). Tear off the thigh from the floor, closing the feet (socks pointing forward), while exhaling, straighten the free arm up and fix the position (the whole body is one straight line). If it’s difficult to stand like this, you can focus on the forearm.

The bar on the elbows works out the press, shoulders and arms to a greater extent - I.P., as with push-ups, but relying on the forearms (elbows shoulder-width apart, hands in the castle). Do not tense your shoulders and keep your lower back straight.

The picture shows a classic plank and working muscles.

Performing the reverse plank, you engage the muscles of the buttocks and calves - sit on the floor, stretching your legs forward and resting your hands on the back. Raise the buttocks from the floor to a straight line with the body. Hands are located strictly under the shoulders, the hands “look” at the heels, the legs are as straight as possible and stand on the heels, the gaze is fixed on the ceiling, without throwing the head back.

In this video - the muscles and the correct plank technique (a classic exercise):

If you are already trained enough, you can move on to more complex plank options - with a leg or arm raised alternately, which is used in both the straight bar and the side bar.

All variants of the planks are performed, both in combination with other exercises, and as a separate one. This is especially true for people who do not have enough free time for a full hour workout. And it will be a great way out for them.

At the end of the story, I would like to give some tips with recommendations so that your efforts are as effective as possible:

To increase the load, the feet must be connected.
Keep your abs and glutes tight throughout the plank.
The loin should not bend.
The head and neck are in line with the rest of the body.
Don't squeeze your shoulder blades.
The plank is one of the exercises that can be done every day.
The optimal number of approaches is 4 for 30-60 seconds with a rest interval of about half a minute, no more.

If you are a beginner, then start your workouts by holding the exercise for 15 seconds, but not dwelling on this time for a long time, but gradually increasing it (proceed from well-being).

You should not start exercising immediately after eating - it is reasonable to wait 1.5-2 hours (if the food was not too heavy). After the load, also sit down at the table after the same period of time, which is very important for those who want to lose weight.

Having mastered the technique of performing the bar, it remains only to make your workouts regular, adjust your diet and enjoy the positive changes in your body and health, leaving positive feedback.

Mini Tips for Weight Loss

Reduce portions by a third - that's what will help to build! Short and to the point :)

Put supplements or stop? When this question arises, it is definitely time to stop eating. This body gives you a signal about imminent saturation, otherwise you would have no doubt.

If you tend to overeat in the evenings, take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude to food. Try it - it works.

Physical exercises are performed to develop joint mobility (flexibility), (dexterity), volume and density of muscle mass (strength), the ability to perform 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 a certain caution should be exercised before starting classes.

For some, this technique can be harmful, not only for physical development, but also for the general condition of the body.

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 dynamic physical activity, although the isometric mode seems to many to be simple and universal.

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, learn 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 the base 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 the right arm and leg). Repeat for the other side. Perform the exercise 15-20 times.

With the growth of 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. More muscles are tensed - the muscles of the abdominals, chest, back, lower back, hips, arms, which support the body in a straight position. This requires a certain physical fitness from the practitioner.

For additional training of the buttocks, muscles of the back of the thighs 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 straightened 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. The left palm is 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. Move the upper arm in an arc and bend at the elbow so that its 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 of the lower arm and leg, the torso is 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.

Modified: 08/11/2018

With this program, you will be able to see great results very soon. Girls and men can say goodbye to chubby arms and sagging belly, because they will disappear. Today we will tell and show how to make a bar for weight loss and give a training program for a month, according to which the elbow stand for the press will help you make beautiful cubes on your stomach or just help you achieve a flat stomach.

The plank is one of the best core strengthening exercises. It interacts with several muscle groups at the same time, both on the front side of the body and on the back. The plank will not only tighten the tummy, but also strengthen the lower back and reduce back pain.

Your posture and sense of balance will also improve as you keep your abs in constant tension.

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

Core muscle tone and perfect abs

The plank is one of the most effective static exercises because it targets the upper and lower abdomen and lower back, while also allowing you to pump up the abs. And while she's working on all those muscles to strengthen core muscles, your upper and lower body are also trained - 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? The plank not only improves your posture and strengthens your core muscles, which helps avoid injury, but it also activates a few stiff muscles throughout your body, which will finally give you that flat and sexy belly that you dreamed of.

Proper plank technique

In order for the 30-day exercise program to work in your favor, it is important that the technique is at its best. Improper execution can hurt your lower back and stop your progress. Follow these guidelines for proper technique.

Place your forearms firmly on the ground shoulder-width apart.
As you rise from the floor, make sure your body forms a straight line from the top of your head to your feet.
Don't let your hips drop close to the floor: this will cause tension in your lower back, which can lead to injury.
Do not raise your hips too high: although this makes the exercise easier, it also loads the lower back with unnecessary weight. In addition, this is self-deception, making the exercise easier, you reduce its effectiveness.
Make sure your abs are engaged and tense at all times. You can do this by imagining your navel touching your spine.
To engage your legs, squeeze your glutes and engage your quads.
Most importantly, don't forget to breathe. Especially with a long exercise, it is important to maintain a steady rhythm of breathing. Try to breathe deeply instead of holding your breath high in your chest. It may be hard at first because of your body position, but the best trick to control your breathing is to focus on it.

The most common mistakes

Holding hands too close together will lead to instability of the shoulder joint
Holding your breath – blood pressure rises quickly, which can lead to fainting
Lowering of the head, pelvis or shoulders - the body must be aligned or there may be injury
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 exercise "Planck"

How to do plank for beginners?

Is it necessary to do many options at once and do all types of planks for the press in one day? No. If you find that the forearm stand is too difficult, then try it with straight arms.

Place your hands firmly on the ground shoulder-width apart. Avoid blocking the elbows, which puts unnecessary and often dangerous stress on the joint.
Stretch your legs, stabilizing yourself with the balls of your toes.
As you come into 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 buttocks rise towards the ceiling. Keep your body in a rigidly straight line throughout the entire workout.

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

Place your forearms on an unstable surface such as a bosu ball.
Place your feet on an unstable surface.
Raise one leg off the floor while standing.
Raise one hand off the floor.
Bring and spread your legs in a jump.
Alternately bring the right knee to the right armpit and the left knee to the left armpit.
Swap your legs.
Stretch your right hand 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.
Raise your left arm and right leg at the same time, then switch to your right arm and left leg.
Place your feet on a smooth surface and squeeze your core muscles to pull your legs in towards you, becoming like a corner, and pull them back.
Rotate your upper body by raising your right arm into the air, return to the starting position and turn to the other side by raising your left arm.
Gently lower your knees alternately to the floor during the plank.
From a plank position with straight arms, begin the “walking on your hands” forward.
Again, from a plank position with straight arms, begin to push 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 a basic exercise that involves both your core and lower back. So don't worry if you feel some soreness in your lower back a few days after doing the plank. This is actually a good thing, because it means that those muscles have worked and will eventually be strengthened with the plank.

How to make a side plank

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

Be sure to include this exercise in your workout.

Technique:

Get into a plank position, then turn to the right side.
Keep your legs extended, your hips and legs 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 at the moment. If you miss one day, then everything is fine. It's best to pick up where you left off and not worry about trying to make up for a lost day. Just turn it into 31 days with an extra rest day. 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 over. And there is nothing wrong with that! You will likely be more determined and prepared the second time you challenge. The purpose of the 30-day challenge is to gradually prepare your body for stable performance, allowing it to adapt to the exercise. And always, if the pain begins to prevail, stop the exercise.

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

Invite your friends! It's more fun when your best friends train with you. Thus, you will be responsible for each other and push to new heights!
Listen to your favorite music! Even though you don't need too much time, it's always better if you listen to some hot new hit or your favorite indie band.
Be consistent! Do the exercises from the challenge every day at the same time and in the same place (if possible, I know that this 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 plank time. Follow these 3 tips:

Do exercises with your own body weight - 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 tummy!

30 day plank challenge

So here's the plan: In 30 days, you'll be able to do a plank for two minutes. Don't worry that you can barely keep 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 any problems right now, first off, well done! Secondly, you can still use this training program to increase core strength and plank time. Just add one minute to each day and by the end of the challenge, you'll double your time.

For those 30 days, you will be doing the basic plank every day (the technique was explained earlier), and the length of time you must hold the plank increases over time. Rest days are also included in the program, and I recommend that you 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! Goodies! How has your tummy become? Flat, slender, toned? Great. Now that you feel confident doing planks, you can make yourself even better by adding a minute to your recommended time each day and working your planks up to four minutes.