Dynamic Plank - Full Body Exercise * Crossfit

You don't have to go to the gym to keep all muscle groups in good shape. There is a simple exercise that can be done successfully at home, outdoors, or on vacation. This is a dynamic bar that is sometimes mistakenly called “dynamic”. The plank is a huge set of exercises that are performed on the floor in a starting position with an emphasis on the arms (straight or bent) and legs. In this case, the body is located on one line.

Why the dynamic plank is useful for the whole body, what exercise options exist and for which muscle groups they are especially effective, we will analyze in detail today. You will also see in our article photos for each exercise that will help you perform them as correctly as possible.

What is a dynamic bar and what is its peculiarity?

In order to switch from the static version of the bar, in which you need to freeze in the initial position, to go to the dynamic one, you just need to start some movement. At the same time, muscle groups that were not involved in the stationary version are additionally worked out.

Positive features of the dynamic bar:

does not require special equipment and premises;
easily transforms to individual tasks and the degree of fitness;
diverse and not annoying;
suitable for athletes of all skill levels.

Note that by adding movement to the static plank, you engage not only the muscles, but also the vestibular apparatus. Start exercises with a small amplitude, gradually increasing it to avoid injury. Do a joint warm-up before training.

You also need to understand that performing such exercises will not help build muscles - only bring them into tone for those who have not been involved in any sports or physical activity before. As for weight loss, if you don't have time to visit the gym and run on the street, you can perform a dynamic bar 3-5 times a week for 30-40 minutes. But at the same time, the most important thing is to maintain a daily calorie deficit, otherwise any activity will have zero efficiency.

Plank types

All dynamic plank exercises can be divided into three categories:

on straight arms;
on the elbows;
lateral (from lateral position).

The basis of all options is the technical execution of a static exercise. Before moving on to dynamics, learn to stand on straight arms for at least a minute.

Variations of the dynamic bar on straight arms

The starting position will be an emphasis on the floor with extended arms. The body is stretched out in line, the palms are exactly under the shoulder joint, the legs are pressed against each other, the head looks at the floor. At the same time, the muscles of the press are tense. If there is a feeling of heaviness in the lower back, it is necessary to raise it by checking the position of the body in the mirror. Only after that start moving.

With the leg to the side

From the starting position with straight arms, you need to tear one leg off the floor and, without bending, move it sideways, trying to reach a position perpendicular to the supporting leg. Then we return the leg back. Then repeat the movement with the other limb.

The abducted leg can be fixed for a few seconds at the extreme point. Repeat the movement 15-20 times in each direction. The outer thigh works here.

With raising your leg

From the starting position, lift your right leg and slowly lift it up. Then return to the starting position. Repeat the lift with your left leg. At the top point, fix your leg for a few seconds.

There is a more complicated version of this exercise, in which the bent leg is raised. In this case, the angle between the thigh and lower leg and the lower leg and foot is 90 degrees.

It is important to ensure that the limbs are not separated. Subject to the technique, the muscles of the back of the thigh and buttocks are additionally worked out.

Repeat the exercise 15-20 times with each leg.

With the lift of opposite arms and legs

These lifts differ from the previous ones in the connection of the deltoid muscles, with the help of which the arms are raised and held. The technique is identical, just at the same time with the left leg, you also need to raise the right hand, stretching it forward and not bending it. And vice versa. At the top point, lock in for 2-3 seconds. The number of repetitions is the same.

Legs up and to the side

The exercise combines plank elements with leg raise and abduction. There are three options for its implementation:

Raising your leg up from the starting position, take it to the same side (right to the right). Return the leg to its original position in the reverse order.
Take the leg previously raised and bent at a right angle to the same side.
Take your straight leg to the opposite side (over the supporting one), maximizing the body behind the moving limb.

This exercise is not for beginners. It is repeated 5 to 10 times in each direction. Accordingly, the back, lateral thighs and gluteal muscles are loaded.

With pulling the leg to the opposite elbow

This variety allows you to additionally load the abs and quadriceps.

Execution technique:

From the starting position, lift off the floor and bend your left leg, trying to reach her right elbow. It is not necessary to lock in the final position.
Return to starting position.
Repeat with your right leg, pulling it towards your left arm.

The number of repetitions is 10-15 for each leg.

Dynamic Elbow Plank Variations

This version of the plank is considered to be lighter. In the initial position, the arms are bent at the elbow joint. Angle 90 degrees. The elbow joint is exactly under the shoulder joint. The forearms are parallel to each other.

On straight arms with the transition to bent

The starting position is a classic plank on straight arms. Legs can be spread shoulder-width apart for stability. As you inhale, bend your right arm, then your left arm and lean on your forearms.

Return to the starting position, straightening first the right, then the left arm. Continue the exercise for about 20-30 seconds. Can be repeated several times. In this case, triceps and deltoid muscles are additionally involved.

With the knees down

Leaning on your forearms, bend your right knee until it touches the floor. Repeat with your left foot. Do the exercise, working out additional leg muscles, for 30-40 seconds.

Side dynamic bar variations

The side bar is different from the standard one. Starting position: with an emphasis on one palm or forearm and foot of the same name. The body is turned sideways to the floor, without sagging. In this position, the oblique abdominal muscles are additionally worked out. The free hand can be raised up.

Please note that support on two points is less stable. Do not start exercising on slippery or wet surfaces.

Twisting

From the starting position, unfold the body towards the floor. Stretch your free hand between your body and the floor in the opposite direction. Returning to the starting position, repeat the movement 7-10 times in each direction.

This exercise puts even more stress on the oblique muscles.

Dumbbell lifting

In the starting position with support on the palm, you need to take a dumbbell in a free hand (the weight is selected individually). Then:

Raise your hand off the dumbbells.
Lower it to your thigh without touching it.
Raise your hand again.

Deltas are being worked out additionally. Do it 10-15 times for each hand.

U-turn

With your arms outstretched (face down) in the original plank position, lift one arm off the floor and lift it up, turning your whole body 90 degrees (sideways to the floor). Return to starting position. Repeat on the other side of the body. And so on 8-10 times each.

Opening the hips

The position of the body is also sideways to the floor. Support on the arm bent at the elbow at an angle of 90 degrees. The second arm is extended upward. The legs are bent at the knee joint. Further:

Lift the knee of the upper leg up without separating the foot from the supporting limb. Lock in for a few seconds.
Return to starting position.
Repeat the exercise 15-20 times on each side.

In this exercise, the adductor and abductor muscles of the hips are worked out.

With knee pull-up

Lateral plank with support on the forearm and outer surface of the foot. The opposite hand is raised up or behind the head.

At the same time, bend your non-supporting limbs towards each other.
Return to starting position.
Repeat the exercise 10-15 times on each side.

How many calories can you burn with exercise?

The dynamic bar, although more energy-consuming for the body than the static one, does not lead to significant calorie expenditure. An athlete spends about 5 kcal / min on a static exercise. The dynamic version increases energy consumption up to 10-15 kcal / min. By supplementing the exercise with dumbbells, you can spend up to 20 kcal / min. The maximum energy consumption is caused by a bar with resistance or acceleration at high speed. Thus, you can spend up to 30 kcal / min!

Please note that the workout is done at variable intensity. Average energy consumption when using a dynamic bar is 350-400 kcal / hour.

Conclusion

The dynamic plank is a very versatile exercise. With its help, it is easy to compose an individual complex for working out the necessary muscle groups, change the load and make the workout interesting. The plank will not expend a lot of energy, but it will help to strengthen the muscles.