The plank is one of the most effective and well-known exercises for the abs and slim figure. In the sports community, it is considered a mandatory part of training, both during competitive preparation and to maintain shape.
We suggest you figure out how the plank exercise works, how to do it correctly without leaving home and gain a beautiful harmonious figure.
- Quick navigation through the article:
- The effectiveness of the plank exercise
- The benefits and possible harms of exercise
- What muscles are involved in the exercise?
- How to do a plank correctly (photo diagram for a month)
- Exercise frequency and schedule for 30 days
- How to do a side plank
- Body correction with a plank
- Who should not do the plank?
- Reviews
Benefits and possible harms of plank exercises for 30 days
Having received advice from a sports trainer about the principles of this training, we learned that the plank is an exercise whose main benefit lies in the load on the spine. Possible harm to human health can only occur in case of improper execution or individual contraindications.
In most cases, this exercise is a good prevention for the development of back and joint problems. If you have pain in the back, then using this method you can significantly improve the condition of the muscles of the vertebral part of the body.
Statistical load has a beneficial effect on the cardiovascular system. The plank stance puts stress on even the deepest muscles, which allows you to tighten your body without much effort and make it more flexible.
If we compare the positive and negative aspects of training, then there are certainly more of the former. By performing the exercise correctly, after 2-3 weeks you can be convinced of the improvement of the body.
If you regularly practice keeping your back straight, it will become a habit. As a result, you are guaranteed a straight and beautiful posture.
Women's concerns about muscle definition
You can often hear fears that women will become too muscular from holding the plank and will lose the soft, feminine contours of their figure. It's certainly quite funny. In order to acquire the figure of a classic “jock,” you need to put in tens of times more effort and switch to a special protein diet for muscle growth. Regular home planking, even in the most intense version of the load on all major muscle groups, will not make your figure heavier.
The internal organs will be grateful - they will be able to gradually get rid of internal fat, which is sometimes very difficult to get rid of, and will receive additional support in the form of strengthened corset muscles. The digestive system, together with the excretory system, will work in the normal mode intended by nature, the lymph flow will begin to move faster and more energetically, hormonal levels and appetite will normalize, and sleep will return to normal.
The muscles of the back, abs, arms, chest and buttocks will become much stronger and more elastic, gait and posture will change.
What muscles work in the plank exercise?
The plank involves almost the entire body. This is an excellent choice for strengthening the abs, buttocks, deltoids, serratus muscles, neck and many others. The maximum load falls on the core muscles. It is this muscle group that plays the role of stabilizer of the spine, pelvis and hips.
A short list of active muscles:
- rectus abdominis muscle;
- oblique abdominal muscle;
- transverse muscle;
- gluteus maximus muscle;
- rectus and traction muscles of the thighs.
For those who want to have a beautiful thin waist, it should be noted that it is the abdominal muscles that are responsible for the relief and twisting of the body. It is with them that almost all movements begin, so their role cannot be overestimated.
The tone of the core muscles maintains posture and protects the back from possible injuries . In addition to aesthetic beauty, pumped muscles allow you to increase all strength indicators. As you gain experience, you will be able to extend your class time.
As one of the most useful exercises for strengthening the spine, the plank is one of the least dangerous types of strength techniques for strengthening the spine.
Photos of people before and after regular exercise show the impressive effect of changes in slimness and stature in both men and women.
How to do the plank correctly and photo diagram for the month
Several methods of implementation are practiced, however, it is advisable to start with a classic base. Since the exercise is performed statically, it is important to take the correct position and try to keep it unchanged throughout the entire approach.
- Lie on your stomach and place your arms at right angles or rest on your elbows. This will reduce the stress on your joints.
- Keep your legs straight , resting only on your toes. Keep your feet together.
- The body should form a straight line without bending in the lumbar and pelvic areas. In the correct position, the buttocks will be tense. This activates the core muscles.
- Pull in and tighten your stomach . Keep it in this position until the end of the approach time.
It is important to keep your entire body tense to properly distribute the load and make your workout productive.
To increase the intensity, you can change the position of your arms or alternate leg raises. Such actions will make training in the plank pose more effective. Exercise, how to do basic approaches correctly, how long the training takes - this is only a small part of the useful information. Next, let's look at the standard execution scheme.
The program for beginners involves a stand of 30 seconds. To begin with, try to complete the basic exercise in a minimum amount of time. In the future, increase it to 2 minutes. If you do 3-4 approaches, then 1 minute is enough.
Correctly increasing the time
The body gets used to any exercise. Hold the plank as long as you can.
Beginners can start with fifteen to thirty seconds. At an average level of training, the stand is held for a minute. Advanced - more than sixty seconds.
Now let's talk about how to increase time:
- Practice planking every day. The results and reviews from fans of this exercise suggest that the best effect will be obtained if you perform the complex three times a day.
- Every four days, increase your stand time or number of sets.
- If you can hold it for more than a minute, start using more difficult variations. Otherwise, efficiency will decrease.
Try to do the exercise correctly. Do not increase the duration of the stance at the expense of technique.
The good thing about the plank is that everyone can choose an option depending on their level of preparation.
Exercise frequency and schedule for 30 days
The abdominal muscles love static load. Since they are almost constantly involved in work, they are quite easy to train. In the case of strength training, it is recommended to limit training time. But the plank is an exercise for 30 days of the month.
Even a few minutes in the position will significantly strengthen your torso muscles. Aim to do the exercise for at least 5 minutes a day. This time is enough to transform. The main thing is to follow the correct technique.
It is clearly visible that every day the approach time increases noticeably. The main thing is to follow the method and not give up. After 2-3 weeks, the plank exercise will be much easier for you. A photo diagram for the month will help you navigate and take breaks correctly during classes.
We give advice
You read about gymnastics, and it seems that there should be no difficulties in doing it. Let's say right away: it really seems simple. If you follow the instructions and do everything correctly, it won't be easy. The plank exercise is difficult for men. Reviews and results are proof of this. Not even all representatives of the strong half of humanity can immediately hold a stance for a long time.
We hope a few tips will help you overcome difficulties:
- Use a watch with a second hand. You can also use a timer.
- While performing the exercise, breathe so that your navel literally touches your spine. This advice is for those who want to lose belly fat.
- If you love good music, play it. It will help distract you and make the exercise easier.
- Dream.
- Reward yourself (“If I stay longer, I’ll buy a good book,” etc.).
Every person can find incentive.
How to do a side plank
The side plank is considered a relatively difficult option. The exercise (before and after photos as an example) is most effective for correcting the sides. The fewer support points, the more the load on the abdominal muscles and inner thighs increases.
Take your starting position on your right side, resting on your elbow. Place your left hand on top of your thigh. Then tighten your abs and lift your body off the floor. This way you will support your weight on one hand. It is necessary to maintain balance by resting on your forearm and foot. The duration of the approach should be at least 10–15 seconds. Next, do reps on the other side.
The buttocks should be tense and fixed in position throughout the entire approach. Hips and feet must be kept together. This reduces the stress on your knee joints and increases the overall benefits of the exercise.
More details about correct execution
Get into a push-up position. Bend your elbows ninety degrees. Transfer your body weight to your forearm. The stomach is tucked, the muscles are tense.
Please note the following:
- The head and neck are relaxed. The gaze is directed to the floor, the head is lowered.
- Your arms can be held straight or crossed. The elbows are located strictly under the shoulder joints. Shoulders should not be raised.
- The lower back should be straight. Do not lift or lower it under any circumstances.
- Legs. Straight and tense.
- Buttocks. Are on the same level with the back. They should be tense.
- Stomach. First you pull it in and then pull it towards the ribs. The stomach should be pulled in throughout the entire exercise. Try not to hold your breath.
- Feet. They are located parallel to each other.
- Breath. Inhale and exhale slowly, measuredly. Don't hold your breath, breathe deeply.
The desired results can only be obtained if the exercise is carried out correctly. Now let's talk about options for its implementation.
Body correction with a plank
The practice of many women proves that using a plank can correct your figure and get rid of unwanted centimeters. There are proven effective methods on how to do the plank exercise correctly to lose weight.
The best way to make training useful for reducing volume is to alternate types of planks. By performing approaches with a minimum of rest breaks, you can achieve visible results in the shortest possible time. To lose belly fat, use the classic exercise with emphasis on your forearms. Try to hold on for at least 30 seconds.
For those wishing to reduce their waist, a side plank with torso tilts is a good option. When performing the workout on your side, you do not place your free hand on your hip, as described above. As you inhale, you need to raise your hand up, and as you exhale, smoothly turn your body and lower your hand. Then, while inhaling, take the starting position. The program consists of 10-12 repetitions on each side.
It is recommended to take short breaks and increase the load using light dumbbells.
For those who do not have the opportunity to go to the gym, the plank is the ideal solution. Just look at real examples of the results the plank exercise gives (photos before and after).
Women who methodically do this type of training experience the first results within 20–30 days. To achieve the goal you do not need to follow a special diet.
Who should not do the plank?
The plank is an almost harmless universal exercise. However, it has its limitations, like any physical activity. During pregnancy, you should not perform this exercise, as it can harm the baby. After giving birth, it is recommended to start training no earlier than a month later.
Absolute contraindications:
- chronic diseases during exacerbation;
- inflammation of internal organs;
- high blood pressure;
- spinal hernia;
- tunnel syndrome.
If you have a spinal injury, you should begin training with extreme caution or limit yourself to minimal load. Each case is individual, but it is better to consult a specialist. Listen to your body and seek help if necessary.
Physical training is a great way to get your body in good shape and make your figure beautiful. With minimal costs you are guaranteed to get maximum results.
