How to do the plank exercise correctly and how much. Effective plank exercise - Before and after photos, reviews. Possible harm from exercise

Today, as a result of the predominance of intellectual labor over physical labor, there is increasingly a need for additional physical activity that would be aimed at maintaining health. Unfortunately, for various reasons, some people do not have the opportunity to regularly visit Sport halls for classes. However, today, and for quite some time now, people have become aware of such an exercise as the plank, which would completely replace training, while providing no less benefit than complex training.

What is a plank exercise?

We should start with the fact that the plank is a static exercise that has a huge positive effect on the body, which will be described in more detail in the following paragraphs. In order to better understand what it is and “what it is eaten with,” you should delve a little deeper into history. It is important to note that the bar came to modern fitness from yoga because this exercise is one of the classic assans of this ancient teaching.

This position can be found in such systems physical development such as Pilates, stretching, callanetics, etc. The plank has gained great popularity due to the fact that it allows you to achieve the highest results and is characterized by an excellent effect on the body. The peculiarity of this particular exercise is that it allows you to work out almost all muscle groups, without spending a lot of effort and time on sports.

What exercise does: benefits for the body

As already mentioned, the effect of the plank is simply colossal, but not everyone knows what can be achieved and what kind of results can be expected by systematically performing this asana. It should be noted that the benefits of this exercise are equally pronounced for both men and women, while the stance is not particularly adjusted in any way depending on gender.

First of all, during the exercises the muscular corset of the back is strengthened, as a result of which it is possible to carry out treatment, as well as prevent many problems associated with dysfunction of the spine. Often, due to a sedentary, inactive lifestyle, people can feel pain in different parts of the spine, which is a sign of dystrophy and degeneration of the vertebrae, as well as a violation of the physiology of the “body column”.
The whole secret lies in the fact that the load on virtually all muscle groups that are involved when performing the plank is the same, which allows you to relieve tension from the spine and the largest muscle nodes. For this reason, many trainers and health professionals who develop exercises physical therapy, claim that the plank is one of the safest and most functionally correct tools for the treatment of various diseases.
As is known, a poorly developed muscle corset leads to the fact that the body begins to function inadequately, and therefore some functions and processes begin to fall out, and signs of the formation of diseases of various types and levels of complexity can be observed. The plank allows you to get rid of them and becomes an excellent method of prevention.
When describing the beneficial aspects of this physiotherapeutic approach, it is important to understand that the bar allows you to work not only the main muscle groups, but also those that are poorly developed in everyone a priori. This exercise makes it possible to tone up muscle tissue that are aimed at supporting internal organs, and also contribute to the adequate functioning of biological processes.
We should not forget that the bar also helps to bring own body in order, tightening the stomach, drying the abs and giving relief to the muscles of the whole body. At the same time, muscle efficiency increases significantly, since the described exercise allows you to develop endurance. The bar is especially suitable for women who want to restore their body after childbirth, but only if it went without complications.

What muscles work when doing a plank?

The plank is a static exercise during which muscular skeleton is in tension, but the body does not move. All you need to do is hold your own body in correct position using muscles for this. The peculiarity of the static exercise is that during its execution, not only the main muscle groups are tensed, but also even the smallest muscles, which remain unused during classical training.

During the exercises, almost all muscle groups are involved, but the greatest load falls on such muscle nodes as the abs, back, arms, legs, neck, etc. It is important to understand that there are several types of planks that allow you to activate the necessary muscles. In the classic version, which is “yogic,” the main emphasis is on the abdomen, or more precisely on the rectus and oblique abdominal muscles.

The classic version, mastered by everyone, is well suited for working out the back and neck, as a result of which the following are involved: the lat, straight, quadratus muscle back, and of course the splenius muscle of the neck. It should not be omitted that the muscles of the arms, chest, buttocks, back of the leg, calf muscles etc. In other words, in order to work out all those muscles that are involved as a result of doing the plank, you need a whole complex special exercises with weights, which makes the described assana a unique tool of physical activity.

How to do the classic plank exercise correctly

The most common type of plank is the classic version, which is performed from a resting position lying on the forearms. The technique of performing the plank is both simple and complex, which can be especially noted by people who do not have physical training. To perform the exercise, you need to lie down on your forearms, with your elbows bent at an angle of 90 degrees and positioned exactly under your shoulders.

The second point of emphasis should be the toes, provided the bend angle in the foot is 90 degrees. It should be noted that the whole body should be tense and elongated in one line, special attention should be paid to the neck, legs (which will relieve tension from the lower back), abs and buttocks, which should not rise above the general level of the body. For beginners, this may seem difficult, but you need to sustain at least 10-20 seconds in one approach.

Table for completing the plank for 30 days

This photo shows a plan for performing the plank for a month, taking into account the time allocated daily for this exercise. The load system involves weekly breaks, which improves the quality and effect of classes. In addition, the figure indicates which muscle groups are worked to a greater extent during the training process, which gives an idea of the physiology of this exercise.

Other types of plank exercises for weight loss

Due to the fact that the plank conquered the hearts and bodies of many, this topic was developed even further, and today in fitness there is a whole range of exercises called planks that allow you to use different groups muscles. Despite the fact that body positions will be different in each individual case, the basic idea of the plank remains, and the muscles are subjected to prolonged static load. Thus, we present below the main types of static exercises for various purposes.

Side plank for slimming the stomach and sides

To perform a side plank, you must respectively take a position lying on your side with emphasis on your palm. When performing this exercise, it is necessary that the supporting palm is located exactly under the shoulder, while the second hand should be mirrored upward. The lowest point of support is the outer part of the foot, as a result of which the whole body should be tense and extended in one line. It is important that the pelvis does not rise or fall above or below the level of the entire body, just like the neck.

On the knees

This type of plank is more suitable for unprepared people, since the exercise with emphasis on the knees is a little easier than the classic version. In order to take this position, you should get on all fours with emphasis on your knees, which should be spread to the level of your shoulders and forearms, provided that your elbows are level shoulder joint. The hands should be clasped together, and the feet should be intertwined. Similarly, the body is straightened into a line and stress is placed on the legs, abs, chest, arms and neck.

On fitball

This option is perfect for those who need intense exercise on the abs and top part torso. In order to perform a plank from a fitball, you need to take a classic position, in which the emphasis is on your forearms, in accordance with the level of your shoulders and elbows, as well as on the ball. Next, you need to place your feet on the fitball so that the fulcrum is in the center of the shin. Now the body is aligned and acquires a position parallel to the floor, provided that all supporting muscles are in tension.

On fists

On fists, the bar is performed in order to increase the load on the arms and back. To perform this exercise, you need to take a lying position with emphasis on your fists and your arms straight at the elbows. As in the classic version, the second fulcrum is the toe of the foot, and the technique of performing the asana is no different from the well-known position: the body is tense, elongated like a thread, fists are at shoulder level, feet are brought together.

Possible harm from exercise

It should be understood that this exercise cannot be harmful and does not lead to negative consequences, but only if it is performed correctly. If the load shifts when performing a plank, this can lead to a pinched disc, the formation of a hernia, curvature of the spinal column, etc. It is also important, before performing any type of plank, to familiarize yourself with the contraindications, since if you ignore them, you may encounter the most undesirable consequences .

Contraindications for performing the exercise

There are a number of conditions under which it is strictly forbidden to do the plank, or you need to be extremely careful to carry out the exercises - this is especially true for situations when a woman starts training after giving birth. You will have to refuse classes in the following situations:

pinched nerve;
diseases of internal organs;
intervertebral hernia;
period of bearing a child;
vertebral displacement;
injuries of the musculoskeletal system, etc.

Video: how to properly stand in an ab plank

A specific video lesson is devoted to the topic of correctly performing an exercise called the “plank.” The author of the material describes the main mistakes that beginners make when performing this exercise, as a result of which the effect of it is lost and in some cases the benefits of the bar are much less than the harm.

Surely many have already heard about the benefits of static exercises. One of the most popular is the plank. The technique is quite simple, but it will not be easy for beginners to maintain this position for at least half a minute. This static exercise, the main task of which is to keep the muscles of the abs, arms, and buttocks in tension. And if done correctly and regularly, it will help not only train the above muscles, but also lose weight. The weight loss plank may seem daunting for beginners, but the results will be worth it.

Why is it so good famous exercise bar for beginners? It has the following advantages:

Plank allows you not only to tone your muscles, but to achieve clear progress in losing weight. Due to the high tension created in the muscles during exercise, metabolism improves, which has a beneficial effect on fat loss.
The exercise is great strengthens the abs, back, arms and legs. You can pump up both oblique and rectus abdominal muscles, buttocks, and anterior thigh muscles.
Plank is an excellent prevention of osteochondrosis. Also, by training your back, it allows you to improve your posture and relieve pain in the lower back.
By training your thighs, you can reduce the appearance of cellulite.
This exercise can be a salvation for those who cannot devote a lot of time to full-fledged training. It will help put your figure in order, spending a minimum of time on it. In addition, to perform the exercise you do not need additional equipment and a lot of space - you can easily do it at home.

Despite all the benefits of the exercise, not everyone can do it. Contraindications include intervertebral hernia and other diseases of the musculoskeletal system, recent trauma, and pregnancy. If you have any health problems, it is better to first consult with a specialist.

Types of planks

Let's look at the types of planks for beginners. By alternating different variations of the exercise, you can shift the load on different muscle groups. It is recommended to start with classic version, and then gradually increase the load, mastering other types of exercise:

Classic plank. You need to push yourself as if you were preparing for push-ups. The arms are straight, the main emphasis is on the hands. In this exercise, the arm muscles receive maximum load.
Side plank. The body of the classic plank must be turned so that the emphasis falls on one hand and the side of the foot. Place your free hand on your belt, and press your free leg to the supporting leg. Support hand And shoulder girdle must form a straight line; deflections in the body are also not allowed. This exercise allows you to work your abs and strengthen your sides and shoulders. The muscles of the thighs and buttocks also become tense.
Plank with emphasis on the forearm or lower “plank”. The technique of execution is almost the same as in the classic version, however, this exercise is done not on outstretched arms, but on the forearms, which are located perpendicular to the shoulders. Hands can be clasped. In this exercise, the abs, arms, and shoulders are greatly strained.
Reverse or back strap. Allows you to intensively work your hips and buttocks. It is done with your back down. You need to focus on your palms and heels, straight arms make a right angle with the body. Place your palms on the floor with your fingers pointing toward your heels.
“High chair” or vertical bar. You need to lean your back against the wall. Bend both legs so that the thighs and shins are at right angles. Imagine that you are sitting on a chair. Stay in this position. This exercise is especially beneficial for the buttocks and calves. Since your arms are not used, you can stretch them out in front of you or hold a small weight in them.

Once you've mastered how to do the plank exercise correctly for beginners, you can perform more complex variations, such as lifting your arm or leg as you go. With good physical fitness, athletes can lift both at the same time.

How to do the plank correctly for beginners: important recommendations

The plank weight loss exercise for beginners must be performed technically correctly. Exist important rules things to consider when starting to implement it:

It is better to place your feet together. It will be difficult for you to keep your balance, but the tension will be maximum.
Legs should be straight. At bent knees and with relaxed muscles, it will not be possible to properly work out the abs. It can also negatively affect the lumbar spine.
The elbows should be at the same level as the shoulders - this will adjust correct load on the shoulders and spine.
Tighten your buttocks during the process - this will strengthen them and give them a beautiful shape.
The skin needs to be kept level. Deflection and rounding are not allowed - this can cause back pain.
Suck your stomach in. As you do this, tighten your muscles and pull your stomach toward your ribs. But it is important not to overdo it - you must breathe correctly and deeply.
Hold your head correctly. You need to look at the floor. The chin should be positioned perpendicular to the spine.
You don't want to squeeze your shoulder blades too hard, or you may lose stability.

How to start doing planks for beginners? First you need to master it correct technique. As for time, if your muscles are not prepared, to begin with it will be enough to hold the rack for 20-30 seconds. In the future, this time needs to be increased, but do it gradually.

In the picture you will see class schedule for 30 days, which will make it easier for you to navigate.

It is important to understand that there are additional conditions that will help achieve maximum results with this exercise. Having figured out how to do the plank exercise for beginners, also take care of the following factors:

The covering should be comfortable. It is better to exercise on a gymnastic mat or blanket so that the hard floor or the friction of a hard carpet does not provoke additional discomfort.
Breathe correctly. You need to do this calmly, rhythmically and evenly. Do not hold your breath, as this causes pressure surges.
Preparation. It is recommended to warm up before performing the exercise. Do some short stretching, a small amount of squats, and a few crunches.
If your physical form while it leaves much to be desired, you can make the task easier for yourself by placing your feet at a short distance from each other, to better maintain balance.
Complete the exercise smoothly. When you finish it, move a little, allowing muscle tension to subside and breathing to stabilize.
You can perform the exercise at any time convenient for you - in the morning or in the evening. But It is important to exercise regularly at the same time.

Also remember that if you want to lose weight, it’s not enough to just start doing planks every day. You need to reconsider your diet, stick to the right and balanced nutrition, which in combination with regular loads will help you achieve maximum results.

The plank exercise is a great way to get in shape, devoting a minimum of time to it. It is important to learn how to do it correctly, and after a month you will notice the first results. We invite you to watch a video about this great exercise for beginners.\

Plank for beginners on video

The plank exercise is a great way to strengthen not only the abs, but also the entire muscle corset, increase strength and, make the silhouette fit and improve well-being. The plank has dozens of variations, varying in degree of difficulty, however, they are all performed on the basis basic technology. The exercise is used in fitness, yoga, Pilates and various health practices. Let's look at what muscles work in this exercise, how to perform it correctly and what results it gives.

Muscle work

The main muscle groups that support the body in a straightened position during the plank are the abs and back. In addition, the muscles of the chest, shoulders, front surface of the thighs and buttocks are included in the work. In other words, the distribution of the load among the muscles when performing the classic version of the exercise (standing on the elbows) is as follows:

Abs, especially the rectus abdominis. The abs bear the main load - the abdominal muscles prevent the body from sagging down under the influence of gravity.
Back muscles, especially the lower part. They support the body in a straight position, tighten the ribs, pull the arms towards the body, allowing you to stabilize the angle between the body and the shoulders.
Large chest and deltoids. These muscles allow you to hold yourself up in your shoulders without sagging your chest down.
Gluteus maximus, quadriceps, calf muscles. These muscles ensure the level position of the legs and pelvis.

Looking at the list above, we can safely say that the plank trains almost all the muscles of the body. Variations of this exercise allow you to increase the load or shift its emphasis to certain muscle groups.

The classic plank exercise (sometimes also called a “plank”) is an isometric exercise. This means that if you do it correctly, there is no movement in the joints, i.e. the pose remains static. However, there are also dynamic options, including turning the body, raising and lowering the arms or legs.

Benefits of planks

The plank is not an exercise designed to build six-pack abdominal muscles. Its benefit lies precisely in the comprehensive strengthening of everything muscle corset. The volume of muscles does not increase during its implementation, but the muscles become toned, their strength and endurance increase.

The benefits of the plank exercise are as follows:

There is a strengthening, development of strength and endurance of a large number of muscle groups (abs, back, legs, chest, shoulders).
The stomach tightens, the waist becomes narrower, the looseness of the silhouette disappears, which is very useful in the process of losing weight.
The position of the lower spine is stabilized. At this point it is worth saying that if you have diseases or injuries to the spine, you should consult a doctor before performing the exercise. Sometimes increasing the tone of the muscles surrounding the damaged area may be contraindicated.
The skill of holding the body straight is developed. This will greatly help you both in everyday life and when you do other fitness exercises, such as squats.

In addition to the above, it can be noted that you do not need any additional equipment for training. You can exercise at home, in the gym or anywhere.

Will planking help you lose weight?

The effectiveness of the plank for weight loss, like any other exercise, is measured by how much energy you expend on doing it. In other words, you shouldn’t consider it as a magic remedy that will help you lose weight. Dynamic variations of this exercise burn more calories than static variations.
Regular planking, along with diet, helps to get more pronounced results in the process of losing weight.

In general, you can create an entire workout solely from planks. However, such monotony will quickly tire you. Therefore, it would be correct to combine the bar with others physical exercise. The weight loss effect will appear if you spend more energy than you get from food.

Visually, the bar helps make your figure slimmer by toning the abdominal and side muscles. In principle, this provides good help for starting to lose weight.

How to do the exercise correctly

There are essentially two classic versions of the exercise:

in emphasis on straight arms;
resting on your elbows.

Doing the exercise on straight arms is easier than on the elbows. This is explained by the fact that in this case most of the weight of your body falls on your legs, which is quite common, the load on the upper body is less and it is easier to maintain the position of the body. When you lower yourself onto your elbows, the distribution of weight between the points of support changes. You have to make much greater efforts to maintain your body in an even position.

Technique for performing the plank on straight arms:

Take a resting position on your palms. Place your hands directly under your shoulders. Your entire body should be in a completely straight line. That is, you keep your back straight, without bending in the lower back (your pelvis is slightly twisted), your legs are in one line with your back - your buttocks do not rise up, your stomach does not sag down (your abs are tense). Pay special attention to the position of your shoulders and neck. The chest should not sag between the shoulders. The neck is an extension of the back, the gaze is directed to the floor, there is no need to raise the head. Your legs are straightened at the knees, you rest on your toes.
Stay in a static position for as long as you can. Continue standing until your technique begins to break down due to muscle fatigue. The fact that the muscles begin to tremble in the last seconds is a normal phenomenon. As soon as you feel that you are no longer able to maintain the pose correctly, lower yourself to the floor, rest a little and repeat the exercise 1-2 more times.

Technique for performing with straight arms.

As for the width of the feet, it is not of key importance. The wider your legs are, the easier it is to do the exercise. Feet together - a more complicated option.

Technique for performing the exercise with emphasis on the elbows:

The starting position is the same as in the previous version, only you place your hands not on your palms, but on your forearms. The elbows are located strictly under the shoulders, the body, neck and legs form one line. Make sure that there is no deflection in the lower back, the buttocks do not rise up, and the stomach does not sag.
Stay in this position for as long as possible. Repeat the approach 1-2 times.

Technique with emphasis on the elbows.

Many practitioners have a question: how long should you hold the bar and how often should you perform this exercise?

If holding the plank “as long as possible” seems too vague to you, start with 30 seconds. After you master holding the pose for 30 seconds in three approaches, increase the time by 10 seconds and hold for 40. So, gradually strive to achieve three minutes in one approach. If you have reached good level fitness level, start mastering more complicated variations of the exercise.

You can do the plank as often as your time and desire allow. It's great for completing an ab workout or complex training for the whole body. You can do this exercise separately any time you have the opportunity.

10 plank variations

As they say, you can make your life more difficult in two ways:

By reducing the number of support points (raising an arm or leg).
By adding dynamics (by doing push-ups with your hands or stepping with your feet or doing crunches).

You can diversify the load you receive by changing your body position, that is, by doing:

side strips;
back slats.

Let's look at how to properly perform all of these options to get the maximum effect from your workout.

Raise your hands

This variation of the exercise will increase the load on the core and upper body muscles, in particular the shoulders. In addition, small stabilizer muscles responsible for maintaining balance come into play here.
Support on three points - the arm is extended forward.

Take a classic plank pose with your arms outstretched (easier) or on your elbows (difficult). Shift your body weight onto one arm, lift the other off the floor and extend it forward. Lock yourself in this position and try to hold it as long as you can.
Lower your hand, then repeat the movement with your other hand.

Raise your feet

Here the additional load falls on the gluteal muscle and back surface hips. The core stabilizer muscles also work.
Raising your leg puts stress on your gluteal muscles.

Stand in a plank position on your elbows or straight arms. Maintaining a stable lower back position, lift your straight leg off the floor and lift it up. Lock yourself in this position. Raising the leg is performed without a jerk, in a controlled manner.
Return to the starting position and repeat the exercise with the other leg.

Two-point support

This exercise is a synergy of the previous two. You keep your support on just two points - this is a pro level.
Support on two points requires good coordination of movements.

Take a classic plank pose. Extend your straight arm forward and lift your opposite leg up. It is quite difficult to maintain balance in this pose, so it will require not only physical preparation from you, but also mental concentration.
Lower yourself to the floor, switch legs and arms, and repeat the movement.

Plank push-ups

Doing the plank exercise this way adds dynamic work to the exercise. The load on pectoral muscles and triceps.
Complicating the exercise by adding push-ups.

Take a plank pose with straight arms and fixate.
Without changing the straight position of your body, lower yourself onto your elbow with one hand. Then do the same with the second hand. So, you are already standing in a plank position with emphasis on your elbows.
Now you need to rise back to straight arms. That is, sequentially do push-ups with each hand. Straighten the arm that you bent first, then place it on your palm and straighten the other arm.
Repeat the exercise as much as you can.

Feet together - legs to the sides

This variation of the abdominal plank gives additional stress to the gluteal muscles.
Alternately, we move our legs to the sides and return to the midline.

Get into a plank position on your elbows or straight arms, depending on your fitness level. Bring your legs together.
Step one foot to the side. Step sideways with your other foot. Return the first leg to its place. Place your other foot towards it. While “walking”, control the position of your lower back.
Repeat the exercise.

With twisting

Another dynamic variation that works the obliques.
Add body crunches to the exercise.

Take a support position with your arms straight.
Lift one arm off the floor and lift it up, twisting your body. Both legs remain on the floor, but the shoulders change their position from horizontal to vertical. The arm is extended vertically, the gaze is directed to the side.
Lower your arm and return your shoulders to a horizontal position, but instead of placing your palm on the floor, move your arm under your body and stretch in the opposite direction.
Raise your arm again and lower it, stretching in the opposite direction.

Knees to shoulders

This version of the exercise is performed as follows:

Support yourself on your elbows or palms.
Pull your knee across the side towards your shoulder of the same name.
Return your leg to its place. Repeat the movement with the other knee.

The knee is brought to the shoulder across the side.

The side bar allows you to create static load on the oblique abdominal muscles.

Get into a classic plank position. Turn your body sideways, raising one arm vertically up. The legs can be placed crossed one after another, or the leg at the bottom can be placed on the outer part of the foot, and the second one can be placed on top of it (this option is more difficult, since there are fewer support points). Your legs, pelvis, back, neck and head should form one straight line.
Lock the position and try to hold it for as long as possible. Then, switch sides.

The side plank trains the obliques.

This version of the exercise can be complicated. To do this, the leg that is on top should be raised up. The side plank requires perfect balance control and trains balance well.

This is the last type of plank in our selection. All the basic principles of performing the exercise, such as a completely straight body, remain in effect. Only the position of the body changes.

You need to get into a plank position with your belly up. To do this, sit on your buttocks and lean on your hands from behind. Extend your legs straight in front of you.
Transferring your body weight to your hands, lift your buttocks and stretch out. The gaze is directed upward. The neck and spine are straight. This is the reverse bar.
Lock yourself in this position. Get down to the floor.

Performing a reverse plank.

As a complication, you can alternately raise your legs up.

So, we figured out how to do the classic plank correctly, and also listed 10 of its variations that allow you to increase the effectiveness of your workout, diversify the load and work out almost all major muscle groups.

Beginners are recommended to start with the basic version of the exercise, gradually mastering more complex options. This way, you will strengthen your muscles, tone your body, become stronger and more resilient, and also be able to improve your results in other exercises.

As for losing weight, the plank can be a good help in this process, but doing it alone will not be enough. In order to get a powerful fat-burning effect, you need to exercise intensively and.

A healthy, fit guy is simply obliged to withstand two circles of the second hand.

But it’s unlikely that you turned out to be cooler than the Dane Tom Hall, who in 2015 stood in this position for 4 hours and 28 minutes! This was already the second record for the 52-year-old man, the year before he stood in the plank for 3 hours and 8 minutes. He was beaten by Chinese policeman Mao Weidong, who was frozen in a static state for 4 hours and 26 minutes in 2014.

But there is a more serious record: a little more than a year ago, at 10:26 in the morning, in the Beijing Shangri-La Hotel, the same Mao Weidong fought with former US special agent George Hood in this, perhaps, the most immobile sport. The men tensed and did not relax for more than half a day: Hood gave up after 7 hours 40 minutes, and Mr. Weidong stopped leaning on his elbows at 18:27, setting absolute this moment world record - 8 hours 1 minute!

if you cannot hold the plank for 120 seconds, it means you are: A - overweight; B - weak muscles; B - incorrect training system

Does this compare in any way with our three approaches, say, 2 minutes each? Well-known physical therapist from the USA Bill Hartman advises to “hold on” for 3 minutes, but, according to him, this is an approximate time, an average indicator of the health of the core muscles. Dan John, fitness expert at Men's Health, says that if you can't hold a plank for 120 seconds, you have:
A - overweight; B - weak muscles; B - incorrect training system. A healthy, fit guy is simply obliged to withstand two circles of the second hand. “Whether to stand more is up to you,” he adds, “it’s just an exercise, and longer doesn’t mean better.”

You set the bar yourself

Tom Hall is a professional trainer and owner of a fitness center in the Danish town of Frederiksund. To withstand competition with online gyms, one day he decided to show how much cooler he was than other coaches. To do this, he did not lift weights or run long distances or test himself for survival - all he needed was gender and his own body.

In 2014, he started with 8 minutes of static exercises lying on his elbows, adding 5 minutes per week. A year later, he was already holding on for three hours. “I chose the plank because in these years the exercise was gaining monstrous popularity, but you shouldn’t think that such training will benefit everyone,” he says, “on group training we never exceed 3 minutes and that’s enough.”

Hall - professional athlete, Danish champion sports aerobics for 1997. He is confident that it was his athletic background that helped him break the world record, however, Hall notes: “The main obstacle is in your head. If you can convince yourself that you are capable of more, you will get what you want, and this strategy works not only in sports.”

Long doesn't mean good

A study conducted in the Journal of Strength and Conditioning led Canadian scientists to the conclusion that several short sets are more effective than long plank. University of Waterloo professor Dr Stuart McGill believes core endurance is much more important than core strength because its main purpose is to keep your back straight, but he doesn't think it's right to set records in one exercise.

“If you want to set a record in the plank, you can try, but there is no benefit to the health of the body,” he says. Moreover, the discovery of Canadian scientists is that micro approaches of 10 seconds work on endurance much more effectively. During the experiment, two groups of subjects performed exercises on the core muscles. The first team held the bar for 10 seconds - first 5 approaches, then 4, and so on until one. The second one did crunches and other dynamic exercises. After 6 weeks of training, those who held the bar according to this scheme strengthened their torso muscles significantly more.

The plank is a static exercise. There are no movements in it, so the most important thing here is to hold the body correctly (and for as long as possible).

1. Feet

Put them together: it will become more difficult to maintain balance, which will increase the load on the abdominal muscles.

2. Legs

Must be straight and tense, otherwise the load on the rectus abdominis muscle, which holds lumbar region from deflections will also decrease.

3. Buttocks

Tighten up. And don’t let go of tension until the end of the approach. Reduction gluteal muscles increases activation of all core muscles.

4. Lower back

The most difficult moment! At correct execution The lumbar spine should be flat. That is, the lower back should neither be rounded nor bent. Imagine that your lower back is pressed tightly against the wall.

5. Belly

Pull it in, and then (already pulled in) try to pull it towards the ribs. Throughout the entire approach, keep your stomach in this position, but do not hold your breath.

6. Elbows

To avoid creating unnecessary stress on your shoulders, place your elbows strictly under your shoulder joints.

Despite its apparent simplicity, the plank is an exercise that puts a huge load on the main muscle groups of our body. This becomes a significant obstacle to completing the required number of approaches every day. Some people find the plank too difficult and switch to less effective exercises, while others refuse to do it due to pain or muscle overload.

Provide proper preparation body to further loads and gradually increase the number of approaches, a lighter version of the plank - the plank on the elbows - helps.

What muscles work?

The attractiveness of the plank, both for beginners and for professional athletes, is due to the positive effect on the main muscle groups:

The back muscles are subjected to significant strengthening loads, during which everything is worked out, from cervical spine and ending deep muscles backs.
The arm muscles take on half the weight of your body and become stronger after each approach without changing their volume - the arms remain slender and graceful.
Abdominal muscles - while doing the plank, you will more than once feel their treacherous trembling. The plank promotes the formation of relief abdominals and allows you to work out problem areas - lateral and lower muscles belly.
The leg muscles are the ones that bear most of the weight of a novice athlete’s body. During an elbow stand, everything is tense - from the thighs to the calves.
The gluteal muscles are the favorite part of the fair half of humanity. The elbow plank allows you to significantly strengthen the three paired muscles of the gluteal region - large, medium and small, and also helps get rid of cellulite in this traditionally difficult area of our body.

Interesting fact:

The elbow plank puts increased stress on the abdominal muscles and is a popular and reliable solution for creating sculpted abs.

Correct elbow stand technique

The elbow plank is practically no different from the classic version of this exercise, but it has its own nuances. To avoid mistakes and muscle damage, pay attention to how to do the elbow plank correctly:

Take a lying position, leaning on your forearms.
Place your elbows shoulder-width apart.
Clasp your hands in a lock (light version) or keep them parallel to each other (for a more intense load).
Keep your body above the floor surface. It should resemble a perfectly straight line - watch the position of your lower back.
Shoulders should be relaxed and breathing should be free. You are ready to do the exercise - time it and try to stay still.
Rest and proceed to the next approach.

Carefully monitor the condition of your body - burning in the muscles, slight trembling or swaying is natural, pain or cramps signal the need to immediately stop the exercise.

Important!

Despite the fact that the plank has a wonderful preventive and therapeutic effect on the back muscles, increasing pain in the shoulders or between the shoulder blades is a contraindication to performing the exercise.

Approaches – quantity or quality?

The number of approaches and their duration directly depends on physical condition person and is selected individually. General recommendations depending on the time of execution and the number of approaches, it begins with two exercises for 30-60 seconds, and as the muscles strengthen and become accustomed, this figure increases depending on your wishes.

The quality of the plank prevails over the time it takes to complete it. Pay attention to the photo - this is what the correct stance looks like - the elbow stand technique, which ensures an even load on the main muscle groups without a destructive effect on the back muscles. If you feel that you cannot continue the exercise correctly, take a break and let your body rest.

Advice

The body is the best teacher and advisor. Listen to your body, it will tell you how long you need to hold the bar.

Plank as a guarantee of health

It is a well-known fact that any trained muscle becomes stronger and stronger, and regular moderate stress on the body has a positive effect on a person’s well-being and increases lifespan. Easy to perform the plank and no need for sports equipment makes her excellent option For morning exercises or warm-up during the working day. The benefits of elbow planks are due to their positive effect on the abdominal muscles. They are responsible for stabilizing and maintaining proper balance of the body. Insufficient loads lead to weakening of the abdominal muscles and progressive health problems, including improper functioning of internal organs, which this wonderful exercise helps to avoid.