If you want to pump up the press, strengthen your main core muscles, tighten your stomach, make it flat, strengthen your shoulder and glutes muscles, the plank will help you.
Is it hard to believe that doing a daily exercise can improve your strength, figure, mood and more? But it's true! This pose has many positive effects on your body. While it may not be the easiest exercise to do, doing it regularly will have lifelong benefits.
In yoga, the Plank Pose or Phalakasana is a pose to develop strength as it tenses all the large muscles of the torso as well as the shoulders, strengthens the neck, back muscles, buttocks and quadriceps and abs. The plank is also known as the isometric posture. It contracts the muscles, forcing them to maintain a predetermined position. You stay at the bar and your body works.
This is the most popular exercise in all fitness programs and requires no machines, equipment, free weights and a gym. All you need is your body, desire and perseverance, and you can do that right at home!
The plank will help speed up metabolism, improve blood circulation and the exercise is suitable for everyone: beginners and advanced, men and women. You will find this exercise in yoga, Pilates, stretching, weight training.
A seemingly simple static exercise just looks like this. After standing at the bar for a minute, you'll notice that time doesn't fly that fast. By the way, the world record is 8 hours, 1 minute and 1 second for men. Women's record - 3 hours and 31 minutes. So, you have something to strive for. Now about everything in order.
Useful properties of the bar for health and weight loss
Exercise not only tightens the muscles but also has preventive and curative effects against certain diseases. The effect is guaranteed with the systematic implementation of the exercise. The board is capable of:
- prevent and eliminate the first manifestations of osteochondrosis of the cervical and lumbar spine;
- significantly improve posture;
- relieve back pain;
- stimulate blood circulation;
- accelerate metabolism;
- burn calories.
Note that the last two points indicate that this exercise contributes to weight loss.
what muscles work
While performing the standard (classic) barbell, the following muscles work:
- Straight and transverse abdominal muscles;
- Biceps, triceps, deltoid;
- Lumbar paravertebral muscles;
- Biceps, quadriceps, thighs and calves;
- Muscles of the buttocks;
- Back and chest muscles.
beneficial resources
- Strengthens the trunk muscles. When you're trying to build core strength, this pose is the most beneficial because it targets every muscle group in your abs. . . and you thought there were only abs in the abdomen? The plank not only works the abs, but also the stabilizing muscles, as well as the lateral abdominal muscles, which are responsible for the position of the hips and spinal muscles.
- Muscles become more pronounced. The plank also loads the muscles of the shoulders, chest, legs and back. They will grow too. The functionality of this pose, combined with the isometric tension, helps the muscles throughout the body to "dry up" and become more pronounced.
- Accelerates metabolism. Strength and muscle mass, which increases with proper exercise, have another great property besides increasing strength and a good figure - an accelerated metabolism! When you increase muscle mass, it speeds up your resting metabolism, which allows you to burn more calories.
- Prevents back pain. As your abdominal muscles get stronger, your body needs to rely less on using your back muscles to maintain your posture. Instead of the back muscles, they now work the torso muscles, which are used for all exercises and jobs, which reduces the likelihood of back pain.
- Your posture improves. Improving posture is most often achieved by strengthening the health and strength of the back and torso muscles. When you assume the plank position, your back, neck, shoulders, and abdominal muscles work to organically hold your body in position.
- Improved coordination. Isometric posture maintenance stimulates the improvement of coordination and balance in general. If you learn to perform the plank skillfully, you will also be able to maintain an upright posture more effectively and consistently.
- Improves joint and bone health. The plank allows you to train with heavy weights, reducing the unpleasant and negative effects associated with exercises like running and jumping. When you stand in this pose, new living bone is created which helps build stronger and healthier bones. Physical activity performed during exercise also improves blood circulation in the joints, making them more mobile. Reduce friction.
- Improves mood and reduces stress. Running the plank, like any other exercise, promotes the release of the neurochemically active compound endorphin. Endorphins improve mood and create a feeling of joy, as well as helping to relieve stress. This pose can also relieve tension as the body has the opportunity to stretch when you do this exercise.
Judging by the number of advantages of its implementation, it is not difficult to understand why it is so popular.
Whether you're just starting out or just adding a minute to your time in this pose, remember that quality is always more important than quantity or duration. As soon as your posture starts to "fall apart, " you should stop, take a break, and try again on the next set or day.
Correct execution technique
The algorithm for performing the move is very simple, but nevertheless, pay attention to the little things, learn to stand on the bar correctly, competent technique is the key to success.
- Lie on your stomach. Place your elbows on the floor at shoulder height. Place your forearms on the floor. Bent arms should form a 90 degree angle. Stretch your legs and now lean on your toes and forearms. Feet can be placed together or hip-width apart. Make sure your elbows are under your shoulders.
- Tighten and straighten your entire body. Your body from head to toe should be in a straight line.
- Don't bend the spine, don't lift the pelvis;
- Tighten the press;
- Breathing is regular and calm.
There are many varieties of this exercise. But if you master the technique of performing the classic plank, then there will be no problems with other options.
common mistakes
- Raise your pelvis above head level. The bar position itself is violated. What does that lead to? This is the most common mistake. People are often tempted to lift their hips because it will allow them to hold the pose longer. The problem is that when you lift your hips, most of the load falls on your shoulders and the posture becomes meaningless. This mistake leads to the development of shoulder and back pain. Keep your hips straight between your heels and shoulders.
- Deflection in the cervical region. Overworked neck muscles. When performing, the neck must be kept in a neutral position - the head must not fall or rise higher. Imagine that both the head and the neck are part of a straight line created by the rest of the body. When your neck isn't in that line and your head is down or up, you're more likely to experience pain in your upper back or neck.
- Lifting the elbows to the side, connecting the fingers in the lock and lowering the head below the desired level. As a result, the shoulders are less involved, drawing blood to the head. If you keep your hands together, it will reduce the effectiveness of the pose. When your hands hold, the abdominal muscles work less. Always keep your arms apart, extending them straight from your elbows, keeping your hands on the floor.
- Deflection in the lower back. If you continue in a pose with this error, you may experience lower back problems. When you arch your back, your body weight stops carrying your muscles, instead the vertebrae and the connections between them hold the load. This mistake leads to pain in the lower back. Correct the error by slightly rotating the pelvis. This will make your back straight. It is also useful for tightening the buttocks.
- The hips are too low. If your hips are too low, all of your body weight will be on your lower vertebrae, although your torso muscles must work. It seems that it is easier to lean on the back than on the muscles, but then the exercise loses its meaning.
- A rounded back is a sign that your shoulders are hunched. People sometimes make this mistake to make up for a weak torso. The error allows people with a weak torso to hold a posture longer, due to excessive strain on the muscles of the back, neck and shoulders. To correct this mistake, move your shoulders down, away from your ears. The trapezius muscles and the mid-back muscles (upper back muscles) must be tightened to prevent the back from being rounded.
tips for beginners
Perform the exercise on a yoga mat or towel so the hard floor doesn't make your elbows uncomfortable. Before exercising, warm up by stretching or doing some simple exercises for three minutes. For the first few days, stay on the bar for just 20 seconds. This is enough for a beginner. To make the exercise easier, place your feet hip-width apart.
If even in this position you don't feel very confident, do it on your knees.
After a few days, when the muscles get stronger, tighten the bar from the knees by straightening one leg and holding it to the weight. Stay like this for 30 seconds, then switch legs. After completing the exercise, we recommend taking balasana - a child's pose. This will relieve tension and relax your core muscles.
Is it possible to do the bar during menstruation
Definitely yes. During menstruation, you can do many things, especially sports. Some girls may use critical days as an excuse not to study, but to lie on the couch, leafing through lip gloss, buy a couple of cakes. But you won't. If during this period you experience a catastrophic decline in strength and mood, it's best to slow down with training. And if the critical days aren't so critical for you, stick to the health bar.
How long do you need to stay on the bar to lose weight?
Not sure how long to hold the plank pose? Hold until you find it difficult to maintain correct technique or hold until you feel your muscles start to ache and your body starts to shake - then hold for another 5-10 seconds.
If this is your first time in this pose and you find yourself standing for 1 minute easily, congratulations. You are in satisfactory physical condition. But if you're completely new to the sport, you can start with 10 seconds, doing five reps a day. After a while, when the muscles get stronger, do 4 rounds of 30 seconds, each time increasing the duration of the exercise by 1 second.
Remember that the main thing is technique. It's better to stand for 20 seconds with perfect form than 40 seconds with an arched lower back.
Plank every day, but leave one day a week to rest.
But you need to understand that it all depends on your body's capabilities. Starting to train and evaluating your strength, you will be able to choose the best option and time, and you will stay in that position with health benefits and with pleasure.
When is best to do the plank to lose weight is up to you. After all, it's good because it doesn't require anything other than your body and a little space. Exercise can be performed in the morning, at night and during the day, but you shouldn't do it immediately after eating and just before bed.
How to stay longer on the board
Regular training will allow you to stay on the bar longer and with more technique. But other points are also important:
- Comfortable shoes and clothes. Feel comfortable in that sense. You shouldn't be distracted by the top's sharp shoulder strap or slippery sneakers.
- A mat or towel that is soft enough to allow you to stay in the pose longer. After all, the pain of a hard floor, felt in the elbow, can make you give up prematurely.
- Ventilated room. You need oxygen.
- Turn on the music.
- Be quiet, hang up the phone, be careful not to be inadvertently distracted.
- Motivate yourself mentally. Words: "My body is working, my muscles are getting stronger, I'm getting prettier! " works great.
- Warm up before exercising.
- Use a stopwatch. When you see how the seconds increase, it motivates.
Popular board options: technique, nuances and differences
classic
You should support yourself on your toes and forearms. The arms are bent at the elbows at a 90 degree angle, the forearms are parallel to each other. Your body from head to toe is a straight line. Tighten your buttocks and leg muscles. Do not lower your pelvis, do not raise or lower your head. Breathing is regular.
Full or straight arms
Stretch your arms and lift your hips, keeping your hands on the floor. This plank may even seem easier to some people who have a more developed upper body. This variety will make the shoulders more stable than the classic. The fingers should be well apart and the middle finger should point forward. Rotate the inside of the elbow forward to engage the biceps.
Side
Lie on your right side, placing your feet on top of each other. Place your lower right elbow directly under your right shoulder and lift your thigh off the floor to create a straight line. You should feel the tension in your waist area. Stretch your left arm towards the ceiling or place it on your left thigh. Hold this pose for a few seconds and repeat the same with the other left side of the body. If you feel that one side of your body is stronger than the other, keep doing the same number of repetitions on each side to make them equally strong.
Side leg lift
When you can hold the side plank for a minute, try this variation. Get up into a side plank position and, holding the position, lift your leg a few inches off the floor and then, tensing your muscles, controlling your leg movement, lower your leg back. Do 10 reps and repeat on the other side.
Side with hip drop
Standing on a side plank, lower your pelvis without touching the floor and return to the starting position. What gives? Increased load on the oblique.
Full leg raise
Start in a full plank position, placing your hands on the floor and keeping your hips and abs tight. Lift one leg, squeezing your buttocks. Keep your leg in the air for a few seconds, then switch to the other leg and do the same. It is not necessary to lift your legs very much, it is important to stretch them away from you. Do 10 repetitions with each leg.
To reverse
Sitting on the floor. Place your hands on the floor, moving them apart a little. Lift your pelvis. The palms of the hands should be strictly under the shoulders. Opara on palms and heels. Squeeze your body, it should form a straight line.
in fitball
We perform the classic plank, but lift the legs with the help of a fitball. The ball is under your feet.
army or dynamic
Start in basic plank position with your forearms on the floor. Now, pushing first with your right hand, then with your left, move into a full plank position. After that, lower yourself back to the base position, again starting from the right side. Do 10 reps on each side - 10 reps on the right and 10 reps on the left.
Mountaineer or knee pull
Start in a full plank position, then tighten your abdominal muscles and pull your right knee towards your chest using your lower abdominal muscles. Return the right leg to the starting position and repeat the exercise for the left leg. Continue to repeat the exercise with both knees 20 to 30 times. You can do it fast or slow, the main thing is the right technique, because it's more important than speed.
With alternating touches on the shoulder
Start in a full plank position, keeping your hips as stable as possible. Reach your left shoulder with your right hand. Return your right hand to its original position and touch your right shoulder with your left hand. Keep repeating this exercise 20-30 times.
But now that you know a lot more about the barbell than before, you ask yourself: how many pounds can you lose weight with the help of exercise? Maybe the answer will disappoint you, but if you don't create a calorie deficit in your diet, even this 30-day fat burning program won't help you lose weight. This will help to strengthen the muscles, make them stronger. If you want to lose weight, start burning more calories than you consume. A simple rule of math works in weight loss: if you get more than you lose, all the excess goes to body fat. I wish we could learn to save money the way our bodies store fat! Perform the plank by combining it with these tips:
Helpful tips for training and weight loss
- Eat eggs for breakfast. Eating eggs in the morning has many positive properties, one of which is accelerated weight loss. If you replace the bread that many people eat for breakfast with eggs, you will lose more calories and fat that day and feel fuller.
- Drink coffee (preferably black). Coffee contains a huge amount of antioxidants and has many health benefits. The caffeine contained in a cup of coffee speeds up metabolism by 3-11%. But sugar or other high-calorie ingredients should not be added to coffee as this completely removes its benefits.
- Eliminate hidden sugar from your diet. Sugar is one of the most harmful ingredients in today's human diet. Many people consume a lot of sugar. Studies have shown that both sugar and fructose syrup are associated with a strong risk of obesity, diabetes and other cardiovascular diseases. If you want to lose weight, remove sugar from your diet. Watch out for labels on packaging, even so-called "healthy" foods can contain a lot of sugar.
- Eat less processed carbs. Refined or processed carbohydrates are found in pasta and white bread. These carbs are usually made from grains that have had all other nutrients, such as protein and fat, removed. These types of carbohydrates cause spikes in insulin levels. Insulin spikes stimulate hunger and the desire to eat something sweet. Refined carbohydrates are closely associated with obesity. If you're going to eat carbs, then eat them whole, with natural fiber.
- Control portions. Portion control or calorie counting is very helpful. Counting calories at every meal helps motivate you to lose weight. Anything that lets you know more about your food will be helpful.
- Eat more protein. Protein is the most important thing for weight loss. Eating protein-rich foods speeds up metabolism and allows you to burn 100 more calories a day. At the same time, the food itself contains 400 fewer calories than you would normally consume. In addition, you will lose your cravings for food at night and cravings for sweets.
- Add whey protein to your diet. If you find it difficult to add enough protein to your diet, start taking a protein powder supplement to get enough protein.
- Eat "real" food. If you want to be a healthy person, you must completely switch to a whole food menu. These foods fill you up, are difficult to overeat, and very difficult to gain weight on this diet if most of your food is unprocessed.
Daily diet example
- Breakfast: 2 whole wheat toast + 2 boiled eggs + hot sauce (optional)
- Snack: 1 cup of berries, blueberries, for example + a handful of walnuts;
- Lunch: 100 g of salmon + avocado + 1 whole grain bread + 1 glass of vegetables;
- Afternoon snack: broccoli and cauliflower + 2 tablespoons of unsweetened yogurt;
- Dinner: 130 g lean steak + braised carrots + Brussels sprouts + 1 tablespoon of olive oil;
- And in the evening (possible for an hour) 150 g of cottage cheese (of course, without sugar).
What else can you do to lose weight faster?
aerobic exercise
Doing aerobic (cardio) exercise is a great way to burn calories and improve your physical and mental health. Cardio is especially effective at removing belly fat, unhealthy fat that accumulates around organs and causes disease.
strength training
This will speed up your metabolism and prevent you from losing muscle mass. Of course, it's important not only to lose fat, but also to gain muscle. Therefore, strength training is essential.
High intensity interval training
By not spending a lot of time exercising, you will speed up your metabolism, increase your stamina, and burn additional calories.
The plank develops a sense of balance and trains willpower and character. By staying in it every day for a few more seconds and not allowing yourself to give up, you build your character and become stronger. Perhaps this exercise is the beginning of a beautiful, athletic body that you will be proud of.