Plank exercise for weight loss.

Everyone probably knows the plank exercise by now. Not so long ago, all fitness instructors began to talk about it, plans and tables for performing the "barre" for every day appeared on the Internet and in social networks. Let's figure out how to do it right? How to make a class schedule and what real results can be achieved with this.

Most people have the misconception that by doing plank for a month you can achieve the perfect figure. Let's see what can actually be achieved by doing this undoubtedly useful exercise. But we warn you right away: the article is purely exploratory in nature. This is not a call to action. Only a specialist can tell you how to properly reduce weight and what methods to use for this.

Plank for weight loss: the best exercises for the whole body.

The bar is an isometric exercise that provides a load of static energy in the muscles of the abdomen and the body. During its execution, the press, the area between the shoulder blades and the lower back, forearms, thighs and buttocks are involved. It is presented in various options for the complexity of execution, suitable for both beginners in sports and professional athletes.

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

What is a plank?

The plank is an exercise that strengthens the rectus and oblique abdominal muscles. It has several different options, which differ in the complexity of execution and the area that works in the process.

Exercise is quite popular in the fitness industry. It is part of a variety of complex and functional training. Its varieties are found in yoga classes, pilates.

types of planks

• classic - on straight arms;
• classic - on the elbows;
• side;
• with twist;
• with push-ups;
• with arms or legs extended.

There are many execution options. New ideas are constantly coming up 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, if such an exercise will help get rid of the stomach and sides?

It helps to lose weight

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

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

But the bar can, even should, be part of a complex of physical exercises, combined with proper nutrition, as well as complex group psychotherapy to correct eating habits.

Benefits of plates

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

• the minimum amount of time to complete;
• no need to go to the gym, you can do it at home;
• can be performed even after eating, without the need to eat certain foods before and after training;
• 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 exercise, you need to listen to your feelings. If you feel discomfort anywhere, for example, joint or muscle pain, you should immediately stop, wait until the physical condition is completely stabilized. If the pain persists, you should see a specialist, it may be a pinch or a sprain.

Also, it is forbidden to perform the barre 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, with acute inflammatory diseases.

Especially carefully when performing the exercise, it is necessary to be a girl during menstruation. Tension in the abdominal muscles can cause cramping, 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 already mentioned, the plank is a type of exercise that helps strengthen the muscles of the body. Proper and regular exercise will help tighten your torso, making it more prominent. Efficiency, the results are largely determined by the following factors:

• regularity - you need to perform the barbell at least three times a week;
• number of approaches - it is better to do a full workout that combines different types of straps;
• correct execution, strict adherence to technology;
• proper nutrition, healthy sleep, daily routine, correction of eating habits - without this, the bar will not give any results.

If you do the plank regularly for at least 30 days, you will notice the first results. Usually the condition of the skin changes: it becomes smoother, toned, due to this, a general impression of weight loss is created.

how long to iron

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

• In the first 20-30 seconds, there is a feeling of tension, which grows with each second. At the same time, blood circulation in working areas increases, oxygen is actively supplied. For all this, the body spends about 5 calories. For beginners, this will be enough.
• After a minute, there is a feeling of warmth, a slight tremor. It seems that the muscles are "clogged", they have become dense, stony. Usually at this stage, people give up because they don't want to put up with the discomfort or pain at all.
• After three minutes, a "second wind" opens. Pain, discomfort subside a little, the body gets used to the load. At this stage, it is better to stop and start again, so that the training is more effective.
• It is not recommended to hold the bar for more than 10 minutes, as this leads to the destruction of muscle fibers.

Most fitness instructors believe it's better to do multiple 30-second reps than to hold your own for 3-4 minutes at a time. So the body does not have time to get used to the load, to adapt. Each new approach for him is a new test, which will be more and more difficult to overcome.

class regularity

Classes must be regular. It is best to spend a few minutes at the end of the morning exercises at the bar, when the body is already warm, ready for the load.

If you cannot immediately perform the number of approaches required by the program, you can divide the lesson into two parts: do one with exercises, the other 2-3 hours after dinner, shortly before bedtime. If an evening workout is also provided, it's best to include the barre as well.

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

• load intensity - if 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 will consider the correct sequence, typical mistakes of beginners.

The main thing to understand is 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;
• the elbows are strictly below the shoulder joints;
• the gaze is directed towards the fingers, the neck is straight;
• the stomach is contracted, there is no deviation in the lower back;
• legs, abdominal muscles and arms are tense.

The name of the exercise describes the technique: the torso should be extended in a straight line - the bar. There should be no creases anywhere.

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

• The pelvis is above the head. In this position, the load is redistributed, it passes to the muscles of the arms and forearms. At the same time, discomfort is felt in the shoulder joints.
• Deviation in the neck, raising the head. When performing the bar, you need to look down at your fingers. When you move your gaze forward, a deviation is formed in the neck, the load on the cervical vertebrae increases. This is especially dangerous for people suffering from osteochondrosis.
• Elbows too wide. It is not easy to maintain balance in such a state. Increases the load on the back muscles, shoulder joints and elbows. All this can lead to injuries.
• Deflection in the lower back. When performing the exercise, it is necessary to control the position of the body. It must be straight, like a board, like a rope. Otherwise, lower back pain may occur.

If the table is made incorrectly, it cannot be harmed. Therefore, you should not chase an increase in time, it is better to keep ten seconds, but correctly.

For starters

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

Beginners can use the following program:

a close up	Wait time
First	10-30 seconds
Second	30-45 seconds
The third	30-45 seconds
Four	10-30 seconds

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

The main thing is to develop a habit, to make the exercises regular.

For men

The program for men is somewhat more difficult than for beginners and women. It involves the use of various types of planks in a 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 features of the body, strong arms and back.

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

• classic;
• side;
• with alternate elevation of arms and legs;
• with weights

For each approach, a separate version of the bar. The duration of an approach is 45 to 60 seconds. Men can do 3-5 circles in one workout.

For women

Therefore, it is biologically established that excess weight in women accumulates mainly in the abdomen and hips. Why, the fair sex has a lot of complexes, they lack self-confidence and their beauty. Wanting to remedy the situation, they follow strict diets and torture the body with intense workouts.

But in fact, you can lose weight without serious dietary restrictions. It is worth changing habits, excess weight will go away by itself. But the old and harmful occupations must be replaced by new and healthy ones. As an option, regular workouts, including the barre.

The program for women could look like this:

• approach one: the classic plank with straight arms or elbows;
• second approach - lateral (on the left hand);
• third approach - side (on the right hand);
• fourth approach: again classic with straight arms or elbows.

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

Plank body shaping

The main benefit of doing planks regularly is to strengthen the core. The body visually changes, becomes stronger, toned.

Also, when done correctly, it can bring such benefits:

• strengthen the muscles of the back, which is especially important for people who lead a predominantly sedentary lifestyle (office workers, schoolchildren, students, retirees);
• reduction of pain in the neck and spine - plank exercise is often included in the complex of physiotherapy exercises prescribed by a doctor;
• increased endurance, since it is not easy to stand on the board for a long time, the muscles tense, tremors appear, and it is necessary to control oneself to defend the right moment;
• improvement of blood circulation, active supply of oxygen to cells;
• Mood Enhancement – Performing any physical exercise 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 - classic. Mastering it is recommended first, it allows you to remember the technique, as well as understand which muscles are included in the work and how the body reacts.

Beginners can make simplified options:

• spread your legs a little more, but then make sure that the load does not pass to the shoulders and forearms;
• act with straight arms and not with the elbows;
• make less approaches in time, but increase their number.

Advanced athletes can try more difficult options:

• perform while standing on your elbows;
• keep your feet together with your heels together;
• increase the duration of a focus;
• use leg weights;
• do push-ups in the middle.

It is important to choose a complex according to your own feelings. Then it will not be perceived as torture, it will become more and more comfortable to do it.

side table

The side plank is performed standing on one arm. At the same time, the lateral muscles of the abdomen and waist are mainly included in the work. Hold each side for at least 15 seconds.

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

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.

Planks with limb extension

After mastering the classic version, you can move on to complications. To do this, use the bar with the removal of the hand. People call her "Superman". The usual exercise position is taken, 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 ripping off your left arm and right leg simultaneously. So vice versa. The exercise works well on the muscles of the back, arms and abdominals.

The main thing, as in other options, is to follow the technique, do not forget that the whole body should be extended in one line.

30 days around the bar program

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

Day	time in seconds	Day	time in seconds
a	10	sixteen	120
two	10	17	120
3	twenty	Eighteen	120
4	twenty	19	150
five	thirty	twenty	150
6	thirty	twenty-one	150
7	40	22	180
8	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 will help the body to adapt, to get used to a new type of load.

Plank for weight loss for beginners, table

A monthly schedule for beginners might look like this:

Day	time in seconds	Day	time in seconds
a	twenty	sixteen	break
two	25	17	60
3	25	Eighteen	Sixty-five
4	thirty	19	70
five	thirty	twenty	Sixty-five
6	35	twenty-one	70
7	35	22	80
8	break	23	80
nine	35	24	break
10	40	25	90
eleven	40	26	90
12	Four. Five	27	95
13	fifty	28	95
fourteen	fifty	29	hundred
fifteen	60	thirty	hundred

The proposed program can be changed on its own, adding 5-10 seconds daily.

expert opinion

On the Internet you can find many reviews, photos of the series "before and after the course of classes. "You should not believe them, because a good result is based on a lot of work, which consists not only in making the bar.