Plank exercises to lose weight

Everyone is probably familiar with the plank exercise by now. Not so long ago, all fitness trainers began to talk about it, plans and tables for conducting the "bar" for each day appeared on the Internet and social networks. Let's figure out how to do it right? How to make a timetable andwhat real results can be achieved with it.

Most people have the misconception that if you do planks for a month, you can get the perfect figure. Let's see what can really be achieved by doing this undoubtedly useful exercise. But we warn you in a moment - the article is purely exploratory in nature. This is not a call to action. Only an expert can tell you how to lose weight properly and which methods to use.

Plank for weight loss - the best exercises for the whole body

The bar is an isometric exercise that applies a static force load to the abdominal and core muscles. When performed, the press, the area between the shoulder blades and the lower back, forearms, thighs and buttocks are involved. It is presented in several options for the complexity of execution, which are suitable for both beginners in sports and professional athletes.

The plank works well as part of a complex along with other problem area exercises. Before that, you definitely need to warm up a little, and then stretch.

What is a plank?

The plank is an exercise that strengthens the rectus and oblique muscles. There are several different options that differ in the complexity of execution and the area that works in the process.

The exercise is very popular in the fitness industry. It's part of a variety of complex, functional workouts. Its varieties can be found in yoga classes, pilates.

types of boards

• classic - on straight arms;
• classic - on the elbows;
• laterally;
• with rotation;
• with push-ups;
• with outstretched arms or legs.

There are many possible implementations. New ideas are constantly emerging to complicate the classic version. But for those who are losing weight, something else is important - is it possible to get rid of excess weight in this way, whether such an exercise will help to get rid of the stomach and sides?

Does it help with weight loss

The plank is a good strength exercise that works the abdominal muscles. It works them out effectively, helps to strengthen them. But for weight loss, this is not important, but a calorie deficit: you need to spend more than you eat.

To burn an impressive amount of calories, you need to keep going all day! Therefore, it is not worth hoping that she will burn off the kilograms accumulated over the years.

But the bar can, even should, become part of a complex of physical exercises combined with proper nutrition, as well as complex group psychotherapy aimed at correcting eating habits.

Plank Benefits

The plank is a good functional exercise that doesn't require special equipment, athletic clothing, or a lot of space. Almost everyone can do it. In addition, it has a number of other advantages:

• the minimum time for completion;
• You don't have to go to the gym, you can do it at home.
• can also be done after eating, no need to eat certain foods before and after exercise;
• has a small number of contraindications;
• improves general well-being, coordination of movements.

Exercise is suitable for strengthening muscles, but it will not be possible to lose weight with it.

contraindications

During the exercise, you need to listen to your feelings. If there are any complaints, e. g. B. pain in the joints or muscles, you should stop immediately and wait until the physical condition has completely stabilized. If the pain persists, you should consult a specialist, it can be a pinch or a sprain.

In addition, it is forbidden to perform the bar in such cases:

• Spinal injuries, displacement of intervertebral discs, hernia;
• High blood pressure;
• diseases of the cardiovascular system;
• postoperative period;
• during a cold or flu, in acute inflammatory diseases.

Especially careful when performing the exercise, it is necessary to be girls during menstruation. Tension in the abdominal muscles can cause cramps, pain, or increased bleeding. It is also not recommended to do the plank for pregnant women or women who have recently given birth.

efficiency

As mentioned earlier, the plank is a type of exercise that helps strengthen the muscles of the body. Proper, regular exercise will help tone and highlight the upper body. Efficiency, results are largely determined by the following factors:

• Regularity: You must perform the bar at least three times a week.
• Number of approaches: it is better to do a complete workout that combines different types of straps;
• correct execution, strict adherence to technique;
• proper nutrition, healthy sleep, daily routine, correction of eating habits - without this, the bar will not give results.

If you do the plank regularly for at least 30 days, you will begin to see results. Usually the condition of the skin changes: it becomes smoother, tighter, giving a general impression of weight loss.

How long plank

The optimal time is selected individually. For an unprepared person, 10 seconds is enough, while an athlete can withstand up to 10 minutes. What happens to the body as time increases:

• In the first 20-30 seconds, a feeling of tension sets in, which increases with every second. At the same time, the blood circulation in the working areas is increased, oxygen is actively supplied. For all this, the body uses about 5 calories. For beginners this will be enough.
• After a minute there is a feeling of warmth, slight tremors. It seems that the muscles are "clogged", they have become dense, stone. Usually at this stage people give up because they do not want to endure any discomfort or pain at all.
• After three minutes, a "second wind" opens. Pain, discomfort subsides a little, the body gets used to the load. At this stage, it is better to stop and start again - this way the training will be more effective.
• It is not recommended to hold the bar for more than 10 minutes - this is fraught with the destruction of muscle fibers.

Most fitness trainers believe that doing multiple reps of 30 seconds is better than defending 3-4 minutes at a time. So the body does not have time to get used to the load, to adapt. Every new approach is a new test for him, which will become increasingly difficult to master.

regularity of the lesson

Lessons must take place regularly. It's best to spend a few minutes on the barre at the end of your morning workout, when your body is already warmed up and ready for the effort.

If you cannot immediately perform the number of approaches required by the program, you can split the lesson into two parts: perform one with exercises, the other 2-3 hours after dinner, just before bedtime. If an evening workout is also planned, it is better if it also includes the bar.

If there is no progress in regular lessons, you should pay attention to the following points:

• Load intensity: When the body is used to regular exercise, you can not only increase the time, but try the harder version and thus control the process.
• wrong technique. In the next paragraph of the article we consider the correct order, typical mistakes made by beginners.

It is important to understand that it is not so much the quantity that matters, but the quality of the training.

how to do it right

The execution technique is as follows:

• feet are shoulder-width apart;
• elbows are strictly under the shoulder joints;
• the gaze is directed to the fingers, the neck is straight;
• the abdomen is drawn in, there is no sagging in the lower back;
• Legs, abdominal muscles and arms are tense.

The name of the exercise describes the technique: the upper body should be stretched in a straight line - the bar. There shouldn't be any creases anywhere.

The execution technique seems simple at first glance. However, mistakes happen, especially with beginners. The most common are the following:

• The pelvis is above the head. In this position, the load is redistributed and transferred to the muscles of the arms and forearms. At the same time, discomfort is felt in the shoulder joints.
• Bend your neck, raise your head. When performing the bar, you need to look at the fingers. If you move your gaze forward, a sag is formed in the neck, the load on the cervical vertebrae increases. This is especially dangerous for people suffering from osteochondrosis.
• Elbows set too far. It is not easy to keep your balance in such a state. The load on the back muscles, shoulder joints and elbows increases. All of this can lead to injury.
• flexion in the lower back. When performing the exercise, it is necessary to monitor the position of the body. It should be straight, like a board, like a string. Otherwise, lower back pain may appear.

If the plank is done wrong, you can't hurt yourself. So you shouldn't chase after a time increase, it's better to stick to ten seconds, but do it right.

For beginners

For beginners, just 4-5 minutes per workout per day is enough. This time is enough to get used to the load and prepare for other, more difficult exercises.

Beginners can use the following program:

an approach	lead time
First	10-30 seconds
second	30-45 seconds
The third	30-45 seconds
Fourth	10-30 seconds

If there is still strength after a circle, you can repeat it about 2-3 times. This workout can be done in the morning and evening.

The main thing is to develop a habit of doing the exercises regularly.

For men

The program for men is slightly more difficult than for beginners and women. It involves the use of several types of boards in one complex with the maximum study of the muscles of the body. Representatives of the stronger sex are usually able to hold the desired position longer due to the natural characteristics of the body, strong arms and back.

The program for men can include the following types of thongs:

• classic;
• laterally;
• with alternating raising of arms and legs;
• with weights.

A separate version of the bar for each approach. The duration of one approach is 45-60 seconds. Men can do about 3-5 circles in one workout.

For women

It is biologically determined that excess weight in women accumulates mainly in the abdomen and hips. Because of this, the fair sex has a large number of complexes, a lack of self-confidence and their beauty. To remedy this, they go on strict diets and torment the body with intensive training.

In fact, however, you can lose weight without serious dietary restrictions. It is worth changing habits, excess weight will go away on its own. But the old, harmful jobs must be replaced by new, healthy ones. As an option - regular training, including the bar.

The program for women could look like this:

• Approach one - the classic plank on straight arms or elbows;
• second approach - lateral (on the left side);
• third approach - lateral (on the right side);
• Fourth approach - again classic on straight arms or elbows.

For the best effect, you need to make about three such circles. The duration of each approach is 30-40 seconds.

Shaping of the plank body

The main benefit of regular plank training is to strengthen your core. The body changes optically, becomes stronger, tighter.

In addition, if done correctly, it can bring the following benefits:

• Strengthening of the back muscles, especially important for people with a mostly sedentary lifestyle (office workers, schoolchildren, students, pensioners);
• Relieving pain in the neck and spine - the plank exercise is often included in the complex of physiotherapeutic exercises prescribed by a doctor;
• increased endurance, since it is not easy to stand on the plank for a long time, muscles tighten, tremors appear and you have to overpower yourself to defend the right moment;
• improvement of blood circulation, active supply of oxygen to cells;
• Mood Elevation - Physical activity activates the production of hormones, including dopamine and serotonin.

Plank Options

Let's take a closer look at some basic plank options.

classic

Ideal for beginners - classics. It is recommended to master it first, so you can remember the technique and understand what muscles are involved in the work and how the body reacts to it.

Beginners can run simplified options:

• spread your legs a little further, but then make sure that the load does not transfer to the shoulders and forearms;
• perform on straight arms and not on the elbows;
• Make approaches less timely, but increase their number.

Advanced athletes can try harder options:

• perform standing on elbows;
• keep your feet together with your heels together;
• increase the duration of an approach;
• use leg weights;
• do push-ups in between.

It is important to choose a complex based on your own feelings. Then it will not be perceived as torture, it will be more pleasant to do it every time.

side plank

The side plank is performed while standing on one arm. At the same time, the lateral abdominal and hip muscles in particular are involved in the work. Hold each side for at least 15 seconds.

During execution, you need to make sure that the body is lengthened in a straight line. There should be no sagging in the pelvic area, severe discomfort in the shoulder joints. It is better to do it with straight arms for beginners, elbows for advanced users.

You can complicate the option by using weights for the legs and dumbbells for the arms. It will be very difficult to remain static in this position.

Boards with limb extension

Having mastered the classic version, you can proceed to complications. To do this, use the bar with the distance of the hand. People call her "Superman". The position of the usual exercise is assumed, after which one arm is raised directly in front of you or slightly to the side. The pose is fixed for at least 30 seconds.

You can further complicate the exercise by jerking off your left arm and right leg at the same time. Then vice versa. The exercise has a good effect on the muscles of the back, arms and abdominal muscles.

The main thing, like other options, is to follow the technique. Do not forget that the entire body should be lengthened in one line.

30 days all about the bar program

There are many different programs on the Internet. The most popular of these is "30 days around the bar". Its main premise is to challenge yourself and practice every day, adding to the time no matter what. Such a plan is designed for 30 days and looks like this:

the day	time in seconds	the day	time in seconds
a	10	16	120
2	10	17	120
3	twenty	eighteen	120
4	twenty	19	150
five	thirty	twenty	150
6	thirty	21	150
7	40	22	180
8th	40	23	180
nine	fifty	24	210
10	fifty	25	210
eleven	fifty	26	240
12	60	27	240
13	60	28	270
fourteen	90	29	270
fifteen	90	thirty	300

This program helps the body get used to a new type of exercise.

Plank for slimming for beginners, table

A monthly program for beginners might look like this:

the day	time in seconds	the day	time in seconds
a	twenty	16	rest
2	25	17	60
3	25	eighteen	65
4	thirty	19	70
five	thirty	twenty	65
6	35	21	70
7	35	22	80
8th	rest	23	80
nine	35	24	rest
10	40	25	90
eleven	40	26	90
12	45	27	95
13	fifty	28	95
fourteen	fifty	29	one hundred
fifteen	60	thirty	one hundred

You can change the proposed program yourself, adding 5-10 seconds a day.

expert opinion

On the Internet you can find a lot of reviews, photos from the series "before and after classes". You shouldn't believe them because there is a lot of work behind a good result that isn't just making the pole.