The abdominal plank is the simplest and most practical way to train your abs and back, create a beautiful figure and toned stomach, and strengthen the muscles of the whole body.
We offer you 10 great variations of plank-based exercises that will help you get rid of problem areas and improve your endurance. To achieve quick results, in addition to regular training, remember about your sleep schedule and proper nutrition.
Exercises for losing weight on the stomach and sides - plank. Does it help you lose weight on your belly and sides?
Losing weight in the abdomen and sides is only possible in combination with the rest of the body.
The plank cannot be aimed at local fat burning. The mechanism for reducing body fat is that it is necessary to force the body to use its own fat as energy. This is possible with a calorie deficit, which is achieved through belly fat loss exercises and diet.
The plank will help expend energy and trigger recovery processes, which will to some extent enhance weight loss.
For more effective weight loss, it needs to be combined with other movements - cardio and strength. Before you properly do the plank for weight loss at home, you need to create a clear training plan that will meet all the conditions necessary for losing weight.
Important! The plank will help visually tighten your stomach and make your figure more attractive by toning your abdominal muscles and oblique muscles. But this does not mean a decrease in the fat layer.
What muscles are involved?
When performing a plank, the following muscle groups are used:
- abs, oblique abdominal muscles;
- back, including lower back;
- legs and buttocks;
- arms and shoulders.
Not only large muscles work, but also small muscles, which are often not involved when performing other exercises.
Abdominal vacuum. A simple exercise for health and abs.
Abdominal vacuum is a simple exercise for men and women. With the correct technique, there is a high efficiency in developing the abdominal muscles. Abdominal vacuum is an exercise that, after mastering the correct technique, can be done almost anywhere.
Abdominal vacuum basic exercise
, and for. Exercise “Abdominal Vacuum” and “Abdominal Vacuum” are two not difficult, but important exercises for mastering a comprehensive system of healing the body. These two exercises can and should be performed in conjunction with physical exercise.
Effect of Abdominal Vacuum
Mastering the correct exercise technique will help:
- understanding and development of mental-muscular connection;
- preventing blood stagnation;
- preventing lymph stagnation;
- improving blood supply to all internal organs;
- stimulation of internal organs;
- saturating the body with oxygen;
- weight adjustment and body recomposition;
- reducing the volume of visceral fat;
- improving gastrointestinal motility;
- strengthening the deep-lying back muscles;
- stretching the spine, especially the lumbar part;
- strengthening the abdominal muscles, and especially the transverse muscle.
Basic plank variations for beginners
The plank is undoubtedly one of the best ways to test your core strength. But, unfortunately, this exercise can quickly become boring.
However, with the help of some simple tricks, you can turn the modest plank into a whole set of new complex exercises that will finally allow you to see the coveted six-pack abs.
Select a few variations to immediately incorporate into your workout routine.
Standard
Also known as the "trooper stance".
Elbow plank
The same as a standard plank, only with emphasis on the forearms.
One hand stand
It disrupts the balance of the body, stimulating the active work of the core muscles.
Single leg plank
A great way to identify core muscle imbalances while targeting your glutes.
Side plank
It engages not only the abs, but also the obliques and shoulders.
Side plank with twist
Balance training and improving muscle tone throughout the body, especially the shoulders.
Shoulder Touch Plank
Complements the standard plank by working the upper body. (Try to keep your body motionless, do not sway to the sides).
Rocking bar
Loads the shoulders and back along with the core muscles, buttocks, hamstrings and calf muscles. This is also a great method for practicing the planche plank.
With toes touching
Develops hip flexibility and core and upper body stability.
With a wide stance of arms and legs
An ultra-difficult variation of the standard plank. Test how long you can hold it and how wide you can spread your legs and arms.
Worm
Activates your abdominal muscles in a similar way to the ab roller exercise while testing the flexibility of your hips. Try not to bend your back too much when leaning forward.
Planche plank (horizon)
A simplified variation of the planche (horizontal), a classic gymnastic exercise to test the isometric strength of the overall body musculature. This is a real test of shoulder mobility and upper body muscle strength.
The best exercise for effective fat burning and posture correction
Nowadays, extreme methods of getting rid of excess fat, such as immersing in an ice bath, are in fashion. But fat burning doesn't have to be so painful. In fact, even simple exercises like the reverse plank are great for burning fat effectively. But the reverse plank not only stimulates fat burning, but also corrects posture. This exercise is very easy to learn: just follow the steps below and watch the video on doing the reverse plank.
A certified physical therapist outlines the following steps for achieving ideal reverse plank form:
- Sit on the floor with your legs straight in front of you.
- Place your palms with your fingers spread on the floor at your sides near your hips, slightly behind you.
- Press into your palms and lift your hips and torso up toward the ceiling.
- The gaze is directed to the ceiling, socks are pulled up, legs and arms are straight.
- Tighten your entire body, stretching it in a straight line from head to toe.
- Squeeze your core muscles and try to pull your belly button in, bringing it closer to your spine.
- If your hips sag or drop down, lower yourself to the floor.
Try the reverse plank variations shown in the video below.
Advantages
Dr. Mercola highlights the following beneficial properties of this exercise:
- Trained core muscles - the plank will strengthen the deep core muscles.
- Elimination of back pain - the plank strengthens the muscles of the back, especially the upper part. There is also a direct correlation between strengthening your core muscles and reducing back pain.
- Flexibility – The muscles surrounding the shoulders, collarbones and shoulder blades stretch and lengthen when doing planks, becoming more flexible.
- Improved balance and posture - the plank works all the muscles responsible for maintaining correct body position, such as the muscles of the back, shoulders, abs and neck. By adding a plank to your daily exercise list, you will begin to stand straighter.
What to avoid when doing the exercise
As already mentioned, proper technique is very important, especially when it comes to planks. Dr. Mercola gives the following recommendations for doing planks:
- If you suffer from back pain or any other injury, be very careful with these exercises - start gradually.
- Beginners are advised to first hold the plank for a few seconds to get used to the exercise. Then the load can be increased.
- Make sure your head, shoulders and hips don't sink in.
- The hands should not be too close to each other - this will cause internal rotation of the shoulders and instability of the joints.
- Don't hold your breath.
- You should also not stay in any plank position for too long.
This exercise variation will improve your body in ways you never expected. But you need to make sure your technique is correct, otherwise you will do more harm than good.
Set of planks for cube abs
Whether you're a busy person on your feet all the time, or don't have time to go to the gym, bodyweight exercises will help you get into the shape you want.
*Add 3-5 rounds of this sequence at the end of your regular workout. Rest as much as necessary between sets.
Set of exercises:
- Plank stand, 3 seconds
- Alternating Shoulder Touch Plank, 3 reps on each side
- Alternating side plank, 3 reps on each side
- Plank with simultaneous straightening of arms, 3 repetitions
- Walking plank, 3 reps
- Plank stand, 3 seconds
- Alternating Shoulder Touch Plank, 3 reps on each side
- Alternating side plank, 3 reps on each side
* During the entire complex, squeeze your core muscles, maintaining a neutral spine position.
Selection of planks for reinforced concrete core
These variations will completely exhaust your abs and strengthen your core.
- Duration – 30-45
- Exercises – 4
- Equipment – not required
You'll start with a standard plank before moving on to three variations to tone your abs—the rocker plank, the wide-stance plank, and the side plank. Each variation of the exercise is aimed at working out specific areas of the abdomen, but all four types of planks together will give you an intense burning sensation throughout the central part of your body.
Instructions
Perform these exercises in a circle, that is, one after another without rest. After finishing all exercises, rest for 30 seconds. Repeat the entire complex 5-10 times.
Depending on your athletic ability, you can shorten or extend your rest time. You can also do more or fewer circles.
A complete archive of our daily short workouts is available at mensfitness.com/todaysworkout.
How to remove belly fat. Belly fat: how to remove it?
Trying to lose belly fat in a week, many people sharply limit the amount of food they consume and begin to literally starve - believing that in this way they will be able to remove fat from the sides as quickly as possible. Unfortunately, such a weight loss strategy only leads to a sharp negative response from the body (in particular, due to high cortisol and leptin), as a result of which weight can begin to grow even faster.
The best diet to help lose weight in the abdominal area will not be “shock therapy” at all, but a smooth transition to a healthy diet containing as many natural products and foods with a low glycemic index as possible, as well as a maximum avoidance of sweets, processed foods and fast food. Such nutrition will not only help you lose weight quickly, but will also ensure that the lost kilograms will not return to your sides.
How to do a plank correctly - execution technique
In order for the 30-day fat-burning plank program to produce results, it is very important to make sure that you perform the exercise correctly.
The photo below shows the correct position of the standard bar. It is necessary to adhere to this position to prevent injury and ensure maximum effectiveness of the exercise.
If you are not yet able to do a full plank, you can lower your knees and/or elbows to the floor, following the basic principles of elbows under shoulders, core engagement, hip alignment, and neutral head/neck position.
How to remove belly fat. Fat burning products
There are many products in the world that help you lose weight around your waist. Therefore, it is necessary to eat them daily:
- asparagus, squash, zucchini, celery;
- cabbage (broccoli, cauliflower, white cabbage, Chinese cabbage);
- beets, turnips, zucchini, eggplants;
- apples, papaya;
- ginger, flax, mustard;
- greens (sorrel, spinach, onion, dill);
- cranberries, raspberries, strawberries, pineapple;
- pepper (chili, bell);
- citrus fruits (grapefruit, tangerine, lemon);
- spices (cinnamon, cumin, coriander);
- Horseradish;
- Dairy products.
But there are several special products that are recognized as the most powerful and effective fat burners in the sides and abdomen. To speed up your metabolism you need to add to your diet:
- Cinnamon, add to food and drinks for weight loss, melts fat cocktail: 1 cup boiling water, ½ teaspoon cinnamon, 1 tsp. honey
- Cabbage is a women's vegetable - an excellent food that burns fat on the stomach and sides of women. In addition, it normalizes hormonal levels, removes waste, toxins, improves digestion, prevents the formation of cancerous tumors in the breast and slows down the aging process.
- Horseradish - its enzymes burn fat and the stomach goes away.
- Legumes are a protein product; in order to digest them, the body needs to expend a large amount of energy, hence the weight loss effect.
- Cucumbers in combination with a low-calorie diet help you quickly lose weight and remove belly fat.
- Ginger - this hot spice warms well, especially in the stomach area. This increases blood circulation and improves digestion.
- Oatmeal is a storehouse of soluble fiber, saturates and gives energy for physical activity to remove belly fat.
- Grapefruit - to lose weight you need to eat it with membranes. Due to the high concentration of vitamin C, insulin is reduced, and the flavonoin niringin is a choleretic agent.
- Bran is the healthiest thing in cereals; it is the husk, which is insoluble fiber. Due to the action of bran dietary fiber, we activate intestinal function and satisfy hunger.
- Red wine contains resvetrol, which breaks down fat cells and prevents them from developing; for weight loss you need 100 ml per day.
