The plank is the most effective exercise. Photos before and after - results

The plank exercise is very popular among many professional athletes ; it does not require large investments in sports equipment, it is simple and effective.

The exercise itself does not cause unnecessary difficulties, however, it is necessary to constantly use a large group of muscles. Using this exercise, you can maintain your figure in good tone while being away from the gym or sports hall during your out-of-town trips.

Why is the plank so effective?

Using a soft mat, you need to “hover” (motionlessly) above the floor for literally a few minutes, leaning on both hands and toes. If you look at someone in this position from the outside, it seems that everything is easy and simple, in fact, hovering above the floor for two minutes will make you sweat a lot.

If the exercise is performed correctly, difficulties arise within a few tens of seconds . Already the first tests and loads can force many - due to severity - to give up all the difficulties they are experiencing, but it is not for nothing that a large number of people value doing this type of training as the plank (a special exercise).

Photos “before” and “after” of its implementation over several weeks speak volumes.

Important to remember! If the exercise is easily performed for 2 minutes, it is worth increasing the time.

Contraindications for implementation

Based on the disadvantages of the plank, there are a number of contraindications for performing it, including:

• intervertebral hernia;
• pregnancy;
• ligament and tendon injuries;
• problems with blood pressure and heart;
• problems with the cardiovascular system;
• postoperative period.

If you have even one of the listed health problems, performing the exercise is strictly prohibited.

The plank is a toning exercise aimed at strengthening muscles, rather than pumping them up. Gradually increase the load, do not forget about timely rest (especially at the starting stage), and do not start your sports career from the bar.

What muscles work

During the exercise, a large group of muscles works, which independently contract, thereby activating certain processes in cells and blood vessels. If the exercise is performed incorrectly, the load will be unevenly distributed across the muscles, which can reduce all efforts expended to zero.

The following types of muscles are involved in the plank:

• gluteal and calf muscles, the load on them can be increased by raising the legs higher;
• the upper shoulder girdle, the cervical spine and the back itself (in this area there is a persistent struggle with cervical and lumbar osteochondrosis);
• thighs and legs (if some kind of burning is felt in this area, then the work has been successful);
• press;
• arms supporting the weight of half the body, in this case the biceps and triceps are involved.

All these muscles are largely responsible for a slim figure . Photos “before” and “after” performing the plank exercise indicate that correct compliance with all requirements makes the figure really attractive.

Expected results:

1. Losing excess weight.
2. Fit figure.
3. Slim stomach.
4. Graceful arms, strong and elastic legs, rounded butt.
5. Building endurance.
6. Good mood.

Interesting fact! Columbia scientists conducted a series of experiments trying to establish the effect of the side plank on scoliosis. They proved that performing the plank exercise for six months leads to a reduction in pain by up to 35%.

Is it possible to lose weight with planks?

Many people are interested in the benefits of planking for weight loss. In this case, it is worth considering that the bar allows you to strengthen all muscle groups, but not lose excess weight. This exercise is used to tone muscles, but not to burn fat.

The process of losing weight depends entirely on proper diet and active sports. The plank can be used as an additional exercise during sports, as it is an excellent way to strengthen muscles.

Does the plank remove belly fat?

Undoubtedly, this question interests many women and men. It is important to understand that the plank is beneficial for the body, but this exercise cannot get rid of extra pounds.

Despite the fact that all muscles are under strong tension, the body is in a motionless state. Consequently, fat burning is minimal and is not enough to lose excess weight.

You can only lose belly fat if you combine the plank exercise with other sports. The bar should not be considered a panacea. This exercise is the first step to getting an ideal figure.

Butt plank

To achieve the beneficial effect of the buttock plank, you must perform this exercise correctly and take the pose. The process looks like this:

1. The first thing you need to do is get into the starting position. To do this, take a stand with outstretched arms, the body should be straight from the top of the head to the feet.
2. 1 leg is lifted off the floor in a straight position, after which it is returned to its original position.
3. Then you need to repeat the same action with the other leg.
4. A total of 20 repetitions are needed on each leg.

If necessary, you can do these exercises not only in the gym, but also at the workplace.

Attention! Tension should be felt not only in the abdominal area, but also in the gluteal muscles.

How to do a plank correctly

To achieve the greatest effect, you should correctly take the starting position of the body, the basis of which is a straight spine. The body should resemble a straight line, the head looking straight down. You should not bend in the lower back, this will cause unnecessary stress on the vertebrae.

The abdomen should be retracted, the abdominal muscles tense, thereby creating constant additional tension, which must be maintained throughout.

Correctly placed hands play a big role

Correctly placed hands play an important role: the hands are located under the shoulders, the fingers are intertwined, thereby creating the prototype of a triangle. There is no need to strain your hands.

Tense gluteal muscles will help you maintain balance, which creates another point of stress on the body. The legs must be straight and tense, they should not sag at the knees.

The feet are close to each other, this makes the exercise even more difficult to perform.

The most important thing is to maintain even and calm breathing; you cannot hold it.

Photos “before” and “after” performing the plank exercise will once again force lazy people to correctly comply with all the requirements.

Exercises for weight loss

The plank is an exercise for those who set their main goal: weight loss. The main requirement - regularity of execution - will ensure fat burning, pumping up the abdomen and provide a outlined silhouette for the muscles of the arms, legs, buttocks, and most of the back. A mat and a little free time - these are all the attributes on the way to improving your figure.

Classic plank

Beginners should pay attention to this exercise. It is with this option that it is recommended to start performing the plank. This is a basic example of elaboration. Lying on your stomach, raise your upper body and stand on your hands, bending your elbows at a strictly 90-degree angle. Close your hands into fists. Raise your head and look straight ahead. At the same time, pull the toes of your feet towards you, stand on them and lean on them. Tighten your abdominal muscles and lift your torso. With your elbows and toes on the floor, your body should form a single straight line from your heels to the top of your head. Do not arch your back or hunch over. You need to lock in this static position for 60 seconds. For an untrained body, 30 seconds will be enough for the first time.

Classic plank

Advice! 30 seconds will seem like an eternity for a physically weak person. The areas of the abdomen, shoulders and thighs will be accompanied by a burning sensation: this muscle tension should not alarm or frighten. So things went well.

Frequency of exercises for beginners

It is better for beginners to follow the advice of experienced guys: you need to hold on for 10 seconds, then 20, then 10 seconds more, etc. 2 minutes is a very good indicator.

You shouldn’t “hover” above the floor for more than 30 seconds; by this point, a beginner’s entire body muscles will be shaking if all conditions are met correctly.

This exercise once again proves that 1 minute can last forever . These approaches are best done 2-3 times a day, 3-4 times a week.

Note! For those who find it difficult to immediately perform this action, it would be better to rest on your elbows and knees.

The effectiveness of abdominal planks for 30 days, implementation plan

It is impossible to achieve impressive results with just one bar in a month. An integrated approach is required: a diet or proper nutrition with a balanced amount of proteins, fats and carbohydrates, as well as other exercises to pump muscles.

The plank will have a strengthening effect and will help in getting rid of the belly, since it mainly affects the abdominal muscles. It is not recommended for beginners with an unprepared body - in this case it is better to start with classical exercises.

You need to start training with a small amount of time - 15-20 seconds. Gradually increase the duration of the approach, not forgetting about periodic rest.

For beginner athletes who have developed a frame, the following scheme is well suited:

If the muscles are developed with high quality, then another complex is better suited:

1. First - seventh day: plank on straight arms, 3 sets of 30 seconds, break 15 seconds.
2. Eighth - fourteenth day: on straight arms, on elbows, side plank on each side in turn, each exercise in 3 sets of 35 seconds. with a break of 20 seconds. between them and 1 minute between exercises.
3. Fifteenth - twenty-first day: on the elbows, lateral on each side in turn, each exercise in 3 sets of 35 seconds, with a break of 20 seconds between them and 1 minute between exercises.
4. Twenty-second - thirtieth day: on the elbows, lateral on each side in turn, each exercise in 4 sets of 45 seconds, with a break of 20 seconds. between them and 1 minute between exercises.

Then complicate the technique and number of approaches yourself, the main thing is gradualism.

Body correction with a plank

The correction of the figure is greatly influenced by such a sports phenomenon as the plank (exercise). The “before” and “after” photos clearly prove this. Muscles, receiving tiring loads, become more graceful and slender.

To achieve this, three conditions must be met:

• execution technique,
• regularity
• rational balanced nutrition.

If you constantly comply with only the first two conditions and eat incorrectly, then the end result will be practically zero.

If you eat right, but at the same time violate the exercise schedule, the result will be the same. It is worth remembering that the side plank is better than all varieties of this exercise in burning excess weight.

Plank workout plan for beginners

Undoubtedly, the plank exercise is beneficial both for weight loss and for beginners, but for this it is necessary to combine it with sports. Beginners should adhere to a specific training plan, which can be drawn up for a month.

How to do a side plank

You need to lie on your side, lean on the elbow of either hand, and put one leg on the other.

Subsequently, you will have to lift your thigh off the floor and stretch out like a string, and hold on in this position for some time. Then change hands and repeat everything in the same order.

The most important thing is to keep your body in a straight line without letting your middle part sag. It will not be a bad idea to do the training while looking at yourself in any reflective surface - a mirror, glass, this will help you better control the correct execution technique.

Effect

What does the plank exercise do? The plank is a basic exercise. When done correctly, it strengthens the core muscles and muscles responsible for proper body posture, which helps reduce back pain.

This is an ideal exercise for people who lead a sedentary lifestyle.

• The plank and side plank are thought to develop the abdominal muscles (including the obliques). This exercise also works the deltoids, pectoral muscles, rectus abdominis, obliques, quadriceps, and latissimus dorsi. Regular exercise involves almost the entire body.
• Plus, planking has many health benefits. It is recommended by physiotherapists, especially to those people who have back problems (however, there are contraindications, as mentioned above). Planking builds comprehensive muscle tone, strengthens tissue, and provides stronger skeletal support. Overall, the person becomes stronger and less susceptible to injury. And the mentioned strong muscle corset is an additional barrier for the internal organs.

However, it is important to understand that it is unlikely that you will be able to build strong muscles with just one plank. The plank is, first of all, an exercise to maintain muscle tone.

If a person is overweight, then it is unlikely that this abdominal exercise alone will help him lose those extra pounds. An integrated approach is important, so it is better to contact a competent trainer for advice.

Complex plank shapes

More complex elements of a figure such as a plank (this exercise) help to achieve the best results. “Before” and “after” photos make many people switch from classical poses to complex pirouettes.

In this case, the following figures are the most popular:

• performing an exercise with raising your arm (in this situation the emphasis is on only one arm);
• leg lift;
• raising one arm and leg (in this difficult version, you can fall on your side);
• use of the ball;
• with push-ups;
• knees to shoulders (the knee is pulled towards the shoulder of the same name);
• reverse plank (here your back is already facing the floor).

Everyone determines the additional load themselves. How to finish a workout correctly and what is important to remember when doing the exercise.

Be careful! It is strictly forbidden to immediately stop any movements immediately after performing the exercise; this can negatively affect the functioning of the heart.

The body received a heavy load, which cannot be stopped abruptly. Therefore, it is imperative to do a cool-down. Running in place with a smooth transition to walking would be appropriate. If you have an exercise bike or an ellipsoid, then you can cool down on it, gradually reducing the load.

Jumping rope is good in this case. If you have a punching bag, you can spar with it. You should spend 5-10 minutes on all these exercises, bringing breathing back to normal, helping the heart gradually pump blood from the muscles to the internal organs. Another effective way to end your workout correctly is to stretch your muscles.

Important to remember! If your health condition worsens significantly while performing the exercise or after it, you should immediately stop training and subsequently consult a doctor.

Plank and weight loss - review from a woman

How did I find out about this exercise? I was 16 years old, and I went with my parents to relax at the seaside. A group of doctors and a husband and wife also went with us. One evening, when we all came from the beach and sat down at the table, my mother’s friend, Aunt Alla, who had lost a lot of weight for the beach season, began to reveal her secrets of being slim. This topic was also interesting to me, because just at the city competitions I showed a good result in pull-ups on the horizontal bar. So, Aunt Alla said that she began to eat a balanced diet, drank a lot of clean water and did planks.

Then it seemed to me like something from the realm of science fiction, how such, at first glance, an elementary exercise could change a person’s body so much. I started arguing with her and said that this was impossible. To which she answered me: “Do this exercise.” And I tried it that same evening. To tell the truth, I didn’t even stand for 30 seconds. The body began to shake, the legs hurt, the abs were on fire. Only due to my strong and pumped up arms I was able to hold out for half a minute. By nature I am a maximalist and am used to experimenting and achieving my goal, I decided to stand in the plank not only for 60 seconds, but also to break this record.

plank exercise reviews

Let me draw your attention for a moment to the fact that Aunt Alla stands in the plank for 5 minutes, and this, according to her, is far from the limit. After the sea, I went to the gym and discussed this exercise with my trainer. Oddly enough, he knew about it before, but for some reason the “bar” was not particularly popular. I can say with confidence that I was the first person in my gym to start doing planks. After a month of regular classes, other guys and girls began to follow me. Please note that the “bar” cannot harm. No contraindications have been found; it can be performed by absolutely everyone. The main thing is to rationally calculate your strength and move towards the goal gradually. In sports, the main thing is to listen to your body, not to strain too much and to do everything for pleasure. For men, I can say, try to take yourself “weakly”. First of all, prove to your “I” that you can overcome the set milestone.

Who should not do the plank?

Photos “before” and “after” the plank exercise makes many people do this workout, but not everyone can do it.

This exercise is not recommended under the following conditions:

• spinal hernia;
• complication of osteochondrosis;
• if the sciatic nerve is pinched;
• exacerbation of chronic diseases;
• for varicose veins;
• during menstruation;
• heat;
• 2-3 months after birth (three months after cesarean section).

It is necessary to refrain from performing the exercise if the following symptoms occur: dizziness, elevated blood pressure above normal, increased body temperature, or stomach ache.

With all this, it is worth remembering that everyone chooses for themselves: a beautiful and strong figure or a large number of “goodies” before bed and every free minute.

Anyone who chose to do the plank exercise has made the right choice , and you can pamper yourself with various sweets, but only in limited quantities. Sport has always been a good friend of man, but excess weight constantly causes great inconvenience.

How long should you stand in a plank?

During training, it is worth considering that the number and duration of approaches completely depend on the physical fitness of each person. In addition, training is developed for each individual individually. If you take into account the general recommendations, thanks to which you can bring benefit to the body rather than harm, then you can perform several approaches lasting from 30 to 60 seconds. As the muscles are strengthened, these indicators can be increased.

Important! The benefits of the plank exercise for the abs are significant if you take into account all the recommendations and perform the exercise correctly.

Errors during execution

Hips set too high. Plank is not an upside down pose. The whole body should be straight. Of course, in gymnastics, for example, there are types of planes in which the hips are higher than the back line, but these are specialized exercises.

In a traditional plank variation, this lift should be avoided. If you transfer your body weight too much to your shoulders, the center of the body will be worked out worse.

• The back is low. One of the most dangerous mistakes, as it places a heavy burden on the spine. This position does not activate the abdominal muscles. This means that the person is not doing what is discussed in this exercise.
• Head tilt. The position of the head when performing should be neutral. This means that the head is an extension of the spine. Raising your head strains your neck muscles.
• Elbows in the wrong place. If the plank is performed in a position on the forearms, then the elbows should be slightly below the shoulder line (at the same width as the shoulders). You don't need to move them too far forward or back. The exception again is specialized gymnastic exercises. It's best to work in a relatively neutral range of motion without putting more stress on individual joints than necessary.

Reverse plank - execution technique

This variation is similar to the classic position, but done in reverse: your body resembles a coffee table. The reverse plank is especially recommended for people with back pain. In this technique, the time that you stand is not so important as the correctness of all actions.

Reverse plank

How to do it: sit on the floor and straighten your legs. Place your palms on the floor and spread your fingers to distribute the load evenly.

We tilt the torso back to the floor at an angle of 45 degrees. We place our hands behind the buttocks in line with the shoulders. Raise your torso, legs and butt until they are extended in a straight line. We tense our abdominal muscles.

We start with 20 seconds and increase the time. Slowly return to the starting position.

Tip: If you feel your hips starting to sink, stop and do another set after a minute.

The most common mistakes when performing a reverse plank are the head thrown back/chin pressed to the chest/non-compliance with the geometry of the exercise.

When the load goes into the hands, the remaining muscles stop working at full strength.

With limb extension