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Plank exercise – best for your figure
Fitness experts joke that the bar is a sport for the lazy, as well as a great way to keep fit for those who do not have enough time for a full workout. You can do the bar in the morning, afternoon or evening, anywhere and, frankly, in any clothes. Of course, ideally, you will need a sports uniform , but if it is not, and the desire for a toned body is great, then even pajamas will do.
There are dozens of strap options: forward and backward, on the arms and forearms, lateral and with twists, with and without dumbbells. However, even the classic bar, with regularity of repetition and a gradual increase in its duration, will give good and, importantly, noticeable results in a couple of weeks. Experts recommend starting with 30 seconds, gradually increasing the exercise time to 3 minutes. Standing on the bar is more possible, but not necessary. If you feel the strength to stand for 5, 10 and even 15 minutes, it is better to spend them on a light warm-up and intense stretching.
What will happen to your body if you do the plank every day
Exercising with your own weight is a simple and practical way to put your body in order. The plank is one such exercise that is unlikely to go out of style. Why? The plank does not require much from you, and the result is significant. First of all, the plank improves the condition of the abdominal muscles, but not only. If you start to fulfill the plank every day, at least seven pleasant changes await you.
1. The muscles of the cortex will become stronger
The core muscles provide support to the internal organs. They also contribute to good posture and help avoid lower back injuries. Performing the plank daily will help you strengthen these muscles. Moreover, just one exercise involves all the major muscle groups of the core at once:
- transverse muscle – helps to lift a lot of weight;
- rectus muscle – helps to jump better, it is also responsible for the ” cubes “;
- oblique muscles – expand the possibilities of lateral tilt and twisting at the waist;
- buttocks – support the back and give a beautiful profile.
2. The condition of the muscles of the back will improve
Performing the plank allows you to form core muscles without the risk of undue strain on the back and hips. Moreover, regular execution of the plank will strengthen not only the lower body, but also the upper. And this will reduce the risk of back pain.
3. The metabolism will accelerate
The plank burns more calories than the classic exercises for the abs – twisting and lifting the body. Even 10 minutes of strength exercise per day speeds up the metabolism. And for a fairly long time: even at night you will burn more calories. A nice bonus for those who want to lose weight.
4. Posture will improve
Strengthening the muscles of the cortex has a profound effect on the condition of the neck, shoulders, back and lower back. The daily plank helps to keep them in the right position and improves your posture.
5. A sense of balance will develop
How long can you stand on one leg? Just a couple of seconds? Then you need to strengthen the abdominal muscles. This will help the plank. By the way, a developed sense of balance will help you achieve great results in any sport.
6. Flexibility will improve
Thanks to the plank, muscles and ligaments are attached to the shoulders, shoulder blades, collarbones, hips, even toes. Using the side plank, you can also work out the oblique muscles of the abdomen. Increasing the flexibility of the whole body, you will receive additional benefits when performing any other exercises and just in everyday life.
7. The psychological state will improve
Plank in a special way affects the nerves, strengthening the muscles that are active in stressful situations. After a day in the working chair, your whole body becomes numb, you feel tension. As a result, the mood worsens, you become lethargic and dull. Daily performance of the plank will help improve mood and have a positive effect on the nervous system.
This is the most common type of plank that trains mainly the abdominal muscles, pectoral muscles, and also strengthens the lumplank belt.
- Lie on your stomach. Keep your legs together.
- Bend your arms at your elbows and tear off the floor, leaning on your forearms and toes. Stay in this position for 30 seconds. Repeat 4-10 times.
Performing the classic plank, it is important to ensure that the body remains as straight as possible, and the body is a straight line. Do not bend your back. The abdomen should be as tight and tightened as possible.
Exercise plank on straight arms
A simpler view of the plank, aimed at training the abdominal muscles.
- Take a supine position. Keep your legs together or set them apart a little if you are a beginner.
- Stand on straightened arms and toes. Hold in this position for 30 seconds to 1 minute. Repeat 4-10 times.
This exercise focuses on strengthening the lateral abdominal muscles, the deltoid muscle, and the thigh muscles.
- Lie on your right side, leaning on your right forearm. Keep your legs together or place them a little to the side. The other hand can be placed on the waist or straightened up.
- Get off the floor. Hold in this position for 30-40 seconds. Repeat the exercise 4 times on each side.
When performing this kind of plank, it is also important to ensure that the body is as straight as possible.
One hand plank
A complicated view of the plank. Here the load on the muscles of the abs, chest and hips increases.
- Lie on your stomach, taking the position of the classic strap with emphasis on the forearm. Legs are better placed a little less than shoulder width apart.
- Tear off the body and legs from the floor, stretch the right hand forward, remaining on the left forearm and toes. Hold this position for 30 seconds. Repeat 4 times for each hand.
Exercise Plank with Straight Leg
This plank increases the load on the buttocks.
- Lie on your stomach, taking the position of the classic strap on straight arms. Legs are squeezed together.
- Tearing the body off the floor, lift one leg up, avoiding deflection in the lower back. Hold this position for 30 seconds. Repeat 4 times on each leg.
Plank hip dips
In this exercise, the hips move toward the floor, but do not touch it. Do not forget to maintain the correct position of the strap and make sure that your hips do not “fall” down during a turn. For maximum exercise efficiency and the best range of motion, try keeping your feet, hips, and shoulders in line.
- Lie on your side, place your elbow on the floor, and rest the side of your foot on the floor. Lift the pelvis off the floor so that the body forms a straight line from the ankles to the shoulders. Tighten your core muscles.
- Tighten the abdominal muscles and bring the knee to the outer surface of the same hand, pause and return the leg to its original position. Keep your leg up and repeat the movement.
For those who achieve excellence in the last two exercises, we recommend combining them while raising the opposite arm and leg.
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Just 5-10 minutes will give you a boost of energy for the whole day, and daily repetition – for life. Here, for example, is a five-minute complex from which you can start today.