Over the past decade, the plank exercise has become incredibly popular. Simple and accessible to everyone, the plank gives amazing results after a month of daily practice. A wave of flash mobs, video tutorials, and online marathons dedicated to the plank has swept across the Internet, promising unfailing success in the fight against excess weight. The exercise is used in many training complexes, is often included in treatment programs and is perfect for home workouts.
What is a plank
The plank is a static exercise that comes from yoga and is classified as isometric: contracting the muscles involved without changing body position. It is difficult to overestimate the benefits of the plank, because this exercise is one of the key ones for strengthening the core - the muscular corset, which includes the abdomen, back and sides. In the complexes of power yoga exercises, the pose when performing the plank is called the pose for developing balance and strength.
There are several types and variations of the complexity of the plank, which involve different muscle groups. The essence of the exercise is to stand in the pose for as long as possible, leaning on four limbs - palms (elbows) and toes, creating an even line almost parallel to the ground. When positioned correctly, there is a harmonious contraction of all working muscles of the body.
Does planking help remove belly fat?
The plank is an excellent exercise for training the muscular corset, abdomen, back, shoulders and neck, which helps maintain overall body tone. But the plank alone cannot ensure the effectiveness of burning belly fat. The majority of the planet's population, leading a sedentary and sedentary lifestyle, accumulates reserves of visceral (internal) fat, which is necessary to protect the abdominal organs. But excess visceral fat leads to abdominal obesity - on the stomach and sides. You can fight excess deposits by calculating your diet and physical activity so that you spend more calories during the day than you receive from food. Without a daily calorie deficit, working out will only help strengthen your body muscles. Your abs will tighten, your posture will straighten, and only after that the belly fat will begin to gradually disappear.
One of the leading exercises in the complex aimed at combating belly fat is the plank. For neophytes in weight loss, the duration of its implementation starts from 10 seconds. The main thing when performing is to ensure the correct posture, otherwise the desired effect will not happen.
Benefits of the plank
The main advantage of the plank over other exercises is the accessibility of its execution: you need a more or less flat surface, desire and a little time. If you start your day without getting out of bed with a short warm-up that includes a plank, the body quickly wakes up, the muscles are saturated with oxygen, and the sympathetic nervous system is excited, preparing for the day's stress. If possible, it is worth standing in a plank several times throughout the day to tone the body, especially when working sedentarily.
In addition, methodically doing this exercise over a long period of time will help:
- tighten your stomach, make your back straighter;
- relieve tension in the muscles of the spinal column and shoulder girdle;
- improve blood circulation and oxygen supply to body cells;
- develop a sense of balance and balance;
- increase the body's endurance to physical activity.
Like any physical exercise performed with pleasure, the plank stimulates the production of hormones of happiness and good mood - serotonin and dopamine.
Contraindications
Even with such simplicity and accessibility of the exercise, there is a group of people for whom performing the plank is either limited or completely contraindicated:
- for an injured spine, intervertebral hernia, displaced discs;
- after major operations;
- during the period of colds and viral diseases or exacerbation of chronic diseases;
- for cardiovascular problems;
- in the last trimester of pregnancy and immediately after the birth of the baby.
Women should perform the plank with caution during their menstrual period. Overstraining the muscles of the lower abdomen is dangerous due to bleeding and cramps.
How long to stand in plank
The time of standing in the plank is selected depending on the state of the body and physical fitness. For untrained people, instructors recommend starting with 10-20 seconds for several approaches with breaks of 10 seconds. Gradually, the load can be increased to 30-40 seconds. If you decide to seriously get in shape and are planning long-term exercises, you can create a personal schedule for several weeks to gradually increase the exercise time to 3-5 minutes. You should not overdo it and try to stand for too long in the first days, this can lead to overload and destruction of muscle fibers.
How often to do a plank
To achieve tangible results, regular exercise is important. Spend a few minutes on the plank every day, morning and evening. If possible, do not stand in the plank position for long periods of time throughout the day. Remember that exercise will help your body tone up and relieve back tension and neck fatigue. The evening approach should be no later than an hour before bedtime.
How to do it right
Correct plank technique leads to significant results. When doing the plank, do not forget about the position of your arms, legs and torso. The classic plank requires precise placement.
- palms on outstretched arms (or elbows bent at right angles) rest on the floor at right angles;
- the feet are raised and rest on the floor with the tips of the toes;
- the position of the body is almost parallel to the surface of the floor, the body is frozen in immobility;
- the eyes look straight down, the neck is straight in continuation of the body;
- the lower back does not bend, the stomach does not sag;
- all muscles are tense.
The closer your feet are to each other, the more difficult it is to hold the plank. Violation of established canons can lead to harm to health.
For beginners
If you have firmly decided to use the plank to lose weight and have set a goal to increase the exercise time to 4-5 minutes per approach, start doing the plank according to a pre-developed program. Connect a trainer and a doctor, let their recommendations help you create a comfortable and high-quality schedule for you.
If you decide to practice on your own, then it is best to start doing a plank by performing the classic type, gradually increasing the load and adding more complicated versions of the exercise. A sample plan for the first days of classes is as follows:
- in the morning, after waking up and a short warm-up, 4 sets of no more than 20-40 seconds with a break of 10-12 seconds, make up a mini-series that can be repeated several times if you still have strength;
- in the evening, an hour before dinner or no earlier than an hour after, the mini-series should be done several more times.
The version on the elbows is considered more difficult, so for beginners it is best to stand in a plank with outstretched arms.
For men
The plank routine for men is slightly different from the female version due to physiological characteristics. Nature has created the male body to be resilient, adapted to dragging heavy objects and quickly moving over long distances, which is why men have more developed legs, arms, back and shoulder girdles. Performing a plank in the male version, even for beginners, can be complicated by different types of this exercise: side plank, plank with alternate lifting of the limbs - 4-5 times for 30-40 seconds, repeating the mini-series 3-4 times.
For women
From the beginning of time, the female body has been adapted to accumulate a "protective belt" on the stomach and sides in order to protect future offspring - this is how Nature intended. Due to the general tendency to gain excess fat in the abdominal area, the plank is almost a panacea for women. It helps strengthen the muscles of the problem area, arms, legs, and saves from osteochondrosis and age-related problems with the back and cervical spine.
Types of planks
There are several varieties of the plank exercise:
- classic on the elbows;
- classic full on arms;
- classic with lifting one limb;
- lateral right and left;
- lateral with one leg lifted;
- reverse or mirror.
From the full classic plank position:
- touching the shoulder diagonally with the hand;
- alternately raising the knee to the chest.
To achieve the best result, move from simple types to more complex ones.
Plank technique
Remember the most important "DON’Ts" that are important not to miss during training:
- do not allow the lower back and chest to fall below the elbows;
- do not throw your buttocks up;
- turn your head so that your neck remains motionless and your eyes look at the floor.
Maintaining the correct technique for performing the plank is the key to achieving your goal - losing weight, strengthening your core muscles and giving your figure an elegant athletic shape.