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People who are losing weight by counting calories are interested in the question of their quantity not only in food, but also in training. It is important to understand which exercises are effective and which do not give quick results and require more time or approaches to remove excess weight.
How many calories does a plank burn - an exercise that occupies a leading position in the field of fitness and programs for losing extra pounds. This question is relevant both for beginners in losing weight and for those who have understood the principles of nutrition, but have not chosen exercises for training.
Brief description of the exercise
Before we talk about how many calories a plank burns in 1 minute, it’s worth describing what kind of exercise it is. It is performed as follows:
- It is recommended to prepare the surface in advance. It is best if a rubber mat is used as it. Any non-slip material will also work.
- Next, you need to stand on two main supports - arms and legs - so that the entire body is a single straight line.
- Now you should stand in this position for a certain period.
It is important to monitor your breathing during exercise. It should be even and smooth. Otherwise, it will have no effect.
Benefits of exercise
Why do many women worry about how many calories 1 minute of plank burns? The fact is that this exercise brings enormous benefits to the human body.
- It quickly burns subcutaneous fat.
- Improves posture.
- Forms beautiful muscles in the buttocks and abdomen.
- Strengthens the back, shoulder joint and legs.
- Trains willpower.
It is also worth noting that this exercise can be performed by absolutely anyone; it does not require sports training, equipment or additional space in the house.
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.
Sources:
https://ru.siberianhealth.com/ru/blogs/sport/skolko-kaloriy-szhigaetsya-v-planke/ https://calenda.ru/poxudenie/skolko-kalorij-szigaet-planka.html https://hudeyko .ru/uprazhnenie-planka-dlya-pohudeniya.html
Standard bar
Beginners are advised to try the simplest standard exercise first. For the first time, just 1 minute of plank may seem like an eternity. How many calories can you burn during this period? Experienced instructors claim that in one hour of such a complex action, from 250 to 300 calories are burned. However, it is hardly possible to find a person who would dare to undertake such an experiment. Therefore, in 60 seconds a person can burn about 5 calories.
In a standard plank, the entire load falls on the palms and toes. To perform it, be sure to keep your legs together, do not bend your knees and strain your gluteal muscle as much as possible.
Elbow plank or strong abs in a couple of minutes a day
Despite its apparent simplicity, the plank is an exercise that puts a huge load on the main muscle groups of our body. This becomes a significant obstacle to completing the required number of approaches every day. Some people find the plank too difficult and switch to less effective exercises, while others refuse to do it due to pain or muscle overload.
An easier version of the plank, the elbow plank, helps ensure proper preparation of the body for further loads and gradually increase the number of approaches.
Standard bar with extra force
For many, five calories in one minute may seem like a weak result. If you need to burn more, then you need to significantly increase the load. It is recommended to do this using dumbbells. For women and male beginners, sports equipment weighing from 1.5 to 3 kilograms is sufficient. If there is none, then you can use filled plastic bottles, sand cuffs or any other weight.
Now you should do a standard exercise, leaning on your feet and fists, in which the load is compressed. One arm should be raised so that the elbow bend represents a right angle. You need to stand in this position for 30 seconds. Next you should change the position.
It is quite difficult to perform such an exercise fully for the first time; it will require long training. It is also worth noting how many calories the plank consumes in 1 minute if you do it with additional load. The result will be amazing. In such a minimum period of time you can burn up to 12 calories. This is almost twice as much as when performing complex strength exercises.
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 cannot concentrate only on the lower part of the body - this will relax the head and cervical 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.
Resistance plank
The most difficult plank for many athletes is the resistance plank. It is performed as follows:
- It is recommended to take a standard position, focusing on two supports.
- On the floor below knee level you need to distribute a thread, ribbon or towel rolled into a rope.
- Now, alternately with your feet, you need to try to step over this obstacle at a fast pace.
The benefits play a bigger role than how many calories the plank exercise burns in 1 minute. If you do it every day, then within a month you will have a beautiful abs, thin waist and toned buttocks.
Contraindications
If pain occurs during exercise, the workout should be cancelled. Do not confuse pain and unpleasant feelings associated with unusual loads. The plank exercise is recommended for overweight people and those who lack physical fitness. Contraindicated in the presence of certain pathologies:
- interdisc hernias;
- spinal injuries;
- hypertension, cardiovascular diseases;
- damage to ligaments or tendons;
- inflammation of internal organs;
- carpal tunnel syndrome;
- chronic pathologies in the acute stage;
- Caesarean section, after which 6 months have not yet passed;
- inflammation caused by surgery, bed rest.
During critical periods or when carrying a child, performing this exercise is only permissible with the permission of a doctor. If classes cause discomfort or your pregnancy is already advanced, postpone them. Listen to your own feelings. If pain occurs, stop exercising and visit a doctor. If there are contraindications, don’t even start, because this can lead to dire consequences.
Source
Several exercises that burn maximum calories
There are several types of exercises that only the most experienced athletes can do. How many calories does a plank burn in 1 minute, which requires maximum effort? Experienced instructors claim that this figure ranges from 15 to 30.
You need to stay for a certain time, leaning on only one arm and leg. The body should be turned to the side. It is recommended to point your upper hand behind your head; this will additionally stretch the waist muscles.
Two hands can also rest on the floor, while your feet will need to be placed on an exercise ball, step or low furniture.
Instead of your palms, you can also lean on your arms bent at the elbows; this will further train the body.
Types of planks, which muscles work
There are more than 200 types of plank exercises:
- static;
- dynamic;
- on straight arms;
- on the elbows;
- classical;
- lateral;
- reverse (face up), etc.
You need to choose the “bar” that will satisfy your desire. Or perform a five-minute complex to engage all the muscles. In the pictures you can see which muscles work with different types of planks.
Dependence of calories on weight
All of the above answers to the question of how many calories a plank burns in 1 minute apply to people of standard build, that is, those whose body mass index is from 18.5 to 25. Young athletes with underweight will spend less energy value, and people with Obese people, on the contrary, will lose weight faster. All this is due to the fact that the larger the weight, the greater the load on the body when performing each action.
The plank exercise is one of the most effective exercises, which is included in the training program of almost all sports centers. Thanks to it, all muscle groups are worked out. At first glance, it may seem difficult, and even for such a seemingly small period of time as one minute, it is almost impossible to withstand it. It is recommended to perform it starting from 10 seconds, gradually increasing the time, and after 10 days this task will be feasible.
Useful tips
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 working out on a machine.
- Eat right so that the fat folds go away forever. Don't overeat before bed. Light diets for faster weight loss are welcome.
- Get enough sleep.
- Drink plenty (up to one and a half liters per day) of water.
By following these recommendations, you can achieve excellent results within a month of regular and proper training. It is not without reason that it is believed that the plank is the best exercise for losing weight, which does not require time or financial investment and is accessible to absolutely everyone at home.
