Exercise plank

The plank exercise is considered one of the most effective abdominal exercises. This exercise has gained popularity due to the simplicity of training and the opinion that it helps with weight loss. Is it so? We will talk about this and how to do this exercise correctly in our material today.

The exercise is unique in that, without devices and simulators, it simultaneously works out several different muscle groups. These are the muscles of the press, shoulder girdle, arms, back, legs, buttocks.

© Makatserchyk - stock.adobe.com

Plank exercise also increases the stamina of the whole body, helps to lose weight by speeding up the metabolism, and even improves the psycho-emotional state. It doesn't matter if you prefer group training to CrossFit or individual training, it is the practice of the plank that will make doing other exercises safe and effective.

A plank exercise is great for a CrossFit cool down!

Let's talk about the following things:

• All types of planks.
• Correct plank technique.
• Benefits and harm to the body.
• How to make progress on the bar in 30 days.

Types of planks

All types of planks have general rules and similar execution techniques. However, they differ in the position of the body, arms, legs, inclination of the body. Accordingly, in each type of exercise, different muscle groups can be included.

• Plank on straight arms... This is a classic exercise. It is performed statically and is the best exercise to improve the stabilizing ability of the abdominal muscles.
  
• Elbow plank is a complicated option. The angle between the body and the floor is reduced, making it harder to stand. In addition to the muscles of the press, the pectoralis major muscle, deltoid, large square muscle of the back, muscles of the anterior surface of the thigh are included in the work.
  
• Plank with extended arm or leg... Strengthens the effectiveness of the exercise by reducing the fulcrum. It puts a lot of stress on the core muscles and develops balance well.
  

  

  © georgerudy - stock.adobe.com

• Side bar... That is, you are standing in a fixed position on 1 arm and 1 leg.
  

Having mastered these exercises, you can subsequently diversify your workout by adding jumps, push-ups, twisting, lunges to the classic version, as well as using additional devices, for example, a fitball, bench, weights in the form of a pancake or a sandbag.

The plank exercise is available in over a hundred different variations. Today we will take a closer look at two classic types: on the arms and on the elbows. The exercise seems simple, however, if you violate the technique of execution, the effectiveness of it can come to naught. Therefore, before getting into the bar, carefully read the text below and then the benefits of the exercise will be maximum.

Execution technique

Now we will figure out how to do the plank exercise using the example of 2 classic execution techniques - on straight arms and on the elbows.

Very detailed and understandable about the bar on the video - let's watch!

Plank on straight arms

Remember, it’s the right technique that matters. Further, having figured out the nuances of the exercise, you will gradually be able to improve the time indicators. On the first day of class, standing in the bar for 20 seconds will be enough for a beginner. Every day you can gradually improve your result. Then you will achieve the best results.

If you do not have a mentor with you who will check the correctness of the technique, then perform the exercise in front of a mirror. Also use a fitness mat.

1. Take a prone position. From this position, lift yourself up so that you only lean on your palms and toes. The hands should be exactly under the shoulders.
2. Do not bend your legs, keep them straight
3. The back position is absolutely straight. The shoulder blades are lowered. Do not round your back or bulge your tailbone. Looking forward
4. The press must be kept at maximum tension and not relaxed until the end of the bar.
5. Feet can be placed together, or can be spread apart to shoulder width. The wider your feet are, the easier it is to do the exercise, however, you will reduce the efficiency of the muscles.
6. Breathing - calm and continuous

Exercise complication

• One leg plank. It is necessary to stand up, observing all the above rules and raise one leg up, keeping the body position in static position. After completing the exercise with one leg, repeat with the other. To maintain balance, your arms can be placed slightly wider than your shoulders.
  

  

  © Mihai Blanaru - stock.adobe.com

• Outstretched plank. Standing in the plank, stretch one arm forward or hide it behind your back and keep your balance, make sure that your back is straight. Repeat the same steps with the other hand.
  

  

  © deagreez - stock.adobe.com

Elbow plank

The principle of execution is the same as in the hand bar. The only difference is that you are leaning on your forearms. To do this, you need to bend your arms, keep your elbows strictly under your shoulders. Make sure that the spine does not bend, the tailbone does not protrude, and the abs remain in tension.

Exercise complication

• On one leg. Leaning on your elbows, lift one leg up and stay in this position. Then repeat with the other leg.
• With an outstretched hand. From the elbow plank, extend your arm forward. After standing still in this position for a few seconds, change your hand.
• The plank on the arms and elbows can be combined into one exercise. First, take a position on straight arms, then lower on your elbows, alternately bending one arm, then the other. Then return to the starting position. Repeat a few times.

A video with 5 unusual and effective plank options, for those who confidently do the classic version of this exercise:

The benefits and harms of the plank

Why is the plank exercise useful? Conventionally, the benefits from it can be broken down into several components, such as benefits for the back, legs and abs. Let's talk in detail about each case in terms of the benefits and harms of exercise.

Benefits for the back

Back pain affects most people who lead a sedentary lifestyle. The back is a vulnerable spot for both professional athletes and ordinary gym visitors. The main reason for this is weak core muscles. The benefits of Plank Back Exercise is to strengthen the muscle groups that are responsible for stabilizing our body. During the plank, the large muscles of the back are worked out: straight, lats, muscles of the lower back and neck. Such a symmetrical load on the abs and back makes the posture correct and the abdomen toned. Performing the plank exercise regularly, you can get rid of back pain, notice progress in strength exercises, and minimize the possibility of spinal injuries. The back bar will prevent osteochondrosis.

However, be careful: exercise can be harmful if you have any problems with the spine. A violation of the technique can even lead to back injuries.

Benefits for feet

Almost all leg muscles work in the plank. In various types of exercises, the gluteus maximus and gluteus maximus muscles are in great tension, the thigh and calf muscles work. By doing the plank regularly, you will notice that the leg muscles are strengthened and toned, the buttocks become tighter, and the legs are slimmer. The buttock plank has another positive effect - the reduction of cellulite, due to the improvement of blood microcirculation in this area. When starting the exercise, you should take into account the great tension that falls on the legs.

Although the classic plank is performed in a static position and has a gentle effect on the joints, in some cases, such as ankle problems, exercise can be harmful.

Slimming

Great news for those looking to lose weight. By doing the bar, you can quickly get rid of those extra pounds. As you know, the effect of weight loss is achieved in the case of a calorie deficit. That is, you need to spend more energy than you consume with food. By combining proper nutrition and plank exercise, you will significantly speed up your metabolism, which will lead to weight loss. The benefit for losing weight is also that the systematic exercise of the exercise tightens the skin and makes it more elastic.

Contraindications

We have already figured out what the bar gives and what the benefits of the exercise are. Note, however, that running the bar can be harmful. It is contraindicated in people with spinal injuries, herniated discs, and pregnant women. In the postoperative and postpartum period, exercise should also be done with caution. Such people should consult a doctor, otherwise they can cause serious harm to their health.

30 days program

Plank exercise will become your indispensable assistant on the way to health and an excellent figure. Having mastered how to do the bar correctly, start your studies. The positive effect of training will not be long in coming.
Take advantage of our 30 Day Plank Exercise Program. In it, you can combine different types. You already know how useful each of the exercises is. After a month, you will feel the effectiveness of the exercise and see amazing results. Perform the bar for 30 days using this scheme, which will allow you to make progress by gradually increasing the execution time.

Watch the video: Core Exercise: Plank (November 2024).