How to do a plank: plan for a month, for 2 months, how often to do a plank, which plank to do after 30 days of training? Plank during menstruation: is it possible? Is it possible to plank during pregnancy?

Many of us lead a sedentary lifestyle, move little, suffer from excess weight, especially for residents of large cities, although many provincials are not at all averse to gaining a slim figure. There is never enough time or money to go to the gym or fitness center, and regular exercise does not give a good effect. This is where the plank exercise comes to the rescue - simple exercises, only 10-15 minutes. a day, at home.

The plank is a very useful exercise that allows you to quickly lose weight, strengthen your body, and straighten your posture. This will be discussed in the article.

Why do you need a bar?

The main goal of this exercise is to lose excess weight and strengthen muscles. It does not require gyms, fitness clubs, expensive equipment, or sports equipment. Planking at home is accessible and useful to everyone - men and women, young and not so young, who want to lose excess weight, and slender women who do not want to gain it.

• In addition, to achieve your goal (losing weight, getting in shape, etc.) there is no need for long, exhausting workouts or exhausting diets. This is a static training, and the result is achieved due to the mobilization of internal power resources.
• The main muscles are activated , from subcutaneous to deep internal.
• This exercise is used by professional athletes, fitness trainers, and those who practice yoga, Pilates and stretching in depth.

The benefits of
Plank have a comprehensive effect on the entire body and allow you to achieve many goals:

• Extra pounds are lost.
• The skin tightens and becomes elastic .
• Back pain stops.
• are strengthened to stabilize the entire body.
• Correct posture is developed .
• osteochondrosis decreases .
• become toned and the legs become slender.
• Cellulite goes away .

This is the significant benefit of this simple exercise, accessible to everyone!

How to do a plank correctly?

Review the following recommendations:

Classic

This is the classic plank position . There are other types, we will talk about them a little later. For this exercise to bring real benefits, it is necessary to strictly follow the general rules and procedures.

So, how not to harm your body:

• Always place your elbows and shoulders at the same level, and your hands should be positioned as comfortably as possible.
• The spine is strictly even, it is a straight line without a single deflection.
• The stomach is pulled in, the abs are tense to the maximum, thanks to this the lower back is not overstrained.
• The buttocks are also tense, ideally the whole body is flat, straight, parallel to the floor.
• Under no circumstances should you bend your knees ! All emphasis is on the socks.
• Place your feet randomly. The wider they are, the lighter they are; the narrower they are, the more difficult it is to hold the bar.
• Breathing should be smooth .
• Keep track of the time you spend in the plank, it is advisable to increase it every day, in any case, do not decrease it!

Plank as a basic exercise

We figured out the benefits of the plank. Time to talk about how to do the plank correctly for men striving for better results. Let's look at the technique using the classic plank as an example.

The essence of the exercise is as follows:

• Take a lying position. Place your hands shoulder-width apart.
• Rest on your outstretched arms or elbows (clasping your hands).
• Straighten your legs and rest on your toes.
• Lift your pelvis and align your body so that it looks like a perfectly straight line.
• Fix your body in this position and record the time from the beginning of the approach.

The classic plank is the main exercise that has a general strengthening effect.

If you decide to use the plank as the basis of your training, pay attention to the types of dynamic and static planks designed to work with different muscle groups. The right combination of different types of exercises will allow you to achieve incredible results and give your body the desired relief, even if you don’t have time to visit the gym.

Types of planks for losing weight and strengthening muscles

Planks are very diverse. It is worth noting that in order to achieve a particular goal, you will need to choose a certain type of bar.

Here we will look at all of their most popular varieties:

• On straight arms. Lying position, head raised, shoulders straightened. The body becomes a straight line, resting on the toes and palms of outstretched arms. The result is a plane parallel to the floor. It is necessary to pull in your stomach , squeeze your buttocks , place your feet as close to each other as possible.

On the handles

• On the elbows. The stance is similar to the previous one, but the upper body is supported on the forearms rather than on the hands. Elbows are at shoulder level, the body is elongated, does not sag, and the back does not hunch. The stomach is pulled in, the muscles of the abs, buttocks and legs are strained with all their might.
• With your leg raised . Performing a classic elbow stand, lift one leg and hold for 1 minute. The leg should be raised at shoulder level or slightly higher, with the toes pulled towards you. The back and extended leg are straight, the stomach is pulled in. This exercise creates a powerful load on the abs.

Raise your leg

• With your hand raised. Similar to the previous exercise, but it is not the leg that is raised, but the arm. You should raise your arm forward so that your body and arm become one straight line. The back is straight, the stomach is tense.

Raise your hand

• Lateral. A more complex stance that can be done with enough experience. It is a good addition to the classic one. It’s done this way: you need to lie on your side, straighten and connect your legs in a straight line with your body, then give support to your elbow and forearm, which are at shoulder level. Once in a stable position, lift your free leg and arm and stay in this position for as long as you can, and then perform the exercise on the other side.

Sideways

• Reverse. This is a twist on the classic. The body finds support on the heels and hands of outstretched arms, the back “looks” at the floor, and the stomach at the ceiling. The pelvis is retracted and tense , the back is straight .

Reverse

Plank, how to do it correctly. How to do planks correctly for weight loss: types and types

First of all, you need to understand that the plank is a fairly versatile exercise, because there are several types and types, among which it is worth understanding specifically. Moreover, you need to know that by only slightly changing the position of your legs, or, for example, your arms, you can pump up not one, but several muscle groups, remove fat from different places, and so on. In this way, you can carefully and effortlessly strengthen the lumbar corset and shoulder girdle, the muscles of the back and arms, as well as the legs, and not only them.

Classics of the genre: traditional plank as it is

Photo from the site: goodhouse.ru

Lie down on an exercise mat, and then take a position as if you were about to do push-ups. Keep your arms straight so that your elbows do not stick out from behind your shoulders, and your legs as well; you should never bend your body, otherwise there will be no effect. During exhalation, you need to relax the shoulder muscles, and, on the contrary, tighten the lumbar and gluteal muscles as much as possible. After completing the exercise, you need to give the body a rest for a few tens of seconds, and only then continue the exercise.

Increasing the load: side plank exercise will give you abs and muscular arms

Photo from the site: modista.org.ua

From the traditional classic plank position, you need to turn on one side, focusing on one hand. Moreover, make sure that the hand is exactly in line with the shoulder. At the same time, place your legs on your side, close them tightly and hold your body in this position for the required time. Try to constantly tense your buttock muscles and maintain balance so as not to fall on your side. If you find it too difficult to do this exercise with emphasis on your wrist, you can rest your forearm on the floor, which will make the task easier at first.

Forearm plank: for those who find it too difficult

Photo from website: baihou.ru

If you are overweight, it happens that it is simply not possible to hold your own body on outstretched arms. Then the elbow bar will help, which is almost as effective. You need to keep your elbows straight and clasp your wrists in front of you, which will provide additional support.

Let's complicate the task: plank with an extended leg or arm

Photo from the site: jv.ru

In essence, this option is, of course, a complicated version of the classic, traditional plank. In fact, everything is quite simple, you just need to lift up just one arm or leg, thereby significantly complicating the task for your own body. The whole secret is that you have to maintain balance so as not to fall on your side, that is, strain all the muscles involved in the exercise. It is worth knowing that the arm, as well as the leg, should always be extended slightly above the shoulder line and straightened. You need to pull your toes as hard as possible towards you.

Plank: plan for a month, for 2 months

• Now, having understood the benefits of the exercise and having studied its varieties, let’s try to figure out how best to do this stance, how many minutes a day to devote? Of course, you can periodically stand in a plank for a few minutes, warming up your muscles and giving them a load.
• But it would be much more correct to draw up a plan for the month and strictly follow it, since a system is needed in everything.

Here is a plan developed by day, where each day corresponds to the number of seconds spent on this exercise:

This schedule allows you to achieve good results if you do the bar every day. Once you feel an improvement, you can make a similar plank plan for 2 months.

When drawing up such a plan for yourself, you need to take into account the following general standards for different types of planks:

• the classic with half a minute a day, increase it by the same amount of time every 2-3 days. Try to achieve the result indicated in the maximum table .
• With a raised arm or leg - you need to hold in this position for one minute, then change your leg (arm). Do this exercise 2-3 times.
• The remaining types of planks are the most difficult, it’s good if you can hold out in such a stance for a minute. Take a little break and try again.

Plank progress

Various types of planks engage all major muscle groups and stabilizer muscles, which improve posture and prevent back injuries.

The plank and all its variations work the rectus abdominis and oblique abdominal muscles isometrically and also strengthen the deep muscles that support the spine.

This exercise can be performed at home because you do not need sports equipment, exercise equipment or special clothing.

All you need to master the advanced level of planking in the monthly program is a little motivation and strict adherence to the training regimen.

Plank exercises can be selected for 30 days depending on the initial level of training. How can you progress with these workouts? First, try to complicate the exercises by moving to a higher level of performing the plank in its advanced version.

This includes all types of planks where you need to lift one arm or leg, as well as change the position of the arms or legs during the exercise.

The second option for progression is to use one type of plank that you like best, but increase the duration of the plank every day.

The record for holding the plank is more than five hours.

To roughly assess your level of fitness, time how long you can stand in the plank before yeast appears in your muscles.

• Absolute beginners should wait 15-30 seconds.
• People already familiar with the plank hold it for 30–60 seconds.
• For an average level of fitness, 1–2 minutes is enough.
• An advanced plank hold is 2-3 minutes.
• Masters can stand in the plank for more than 3 minutes.

Before performing the plank, it is recommended to do a short warm-up.
Finish your workout with stretching exercises or do a few yoga poses. As you progress, you will find that some planks are easier to perform than others. In this case, increase the difficulty level, especially if you can hold the position for a minute or longer.

When in doubt about what level to start at, choose an easier exercise, even if it means you have to do it longer.

How often do you do a plank per day?

Many people just can’t decide to start doing planks, much less perform complex time calculations and follow tables.

For such people, we will give general recommendations:

• At the very beginning, you don’t need to chase a large amount of time - 30 seconds is enough. But it is very important not to miss a single day!
• Once you get used to this norm, you can add 5-10 seconds every day.
• In the end, a good result for beginners would be 2 minutes, but not at a time, but in 2-3 approaches.
• Do not strive for complex exercises - the classics are quite suitable for a start, then you can raise your arm and leg. The rest are for those who have already practiced and gotten the hang of it.
• Try to always do the exercise at the same time.
• It is better not to do planks immediately after meals and a couple of hours before bed.
• The most optimal time is immediately after morning exercises.
• Increase the load gradually, monitor your well-being, and do not overexert yourself.

Half minute start

What kind of plank should I do after 30 days of training?

So, the first month of doing the plank exercise has passed, and the first results have been achieved. If you were not lazy, performed the exercise daily, followed the recommendations about the time and complexity of the stance, then the results should be obvious. Now your muscles have become stronger, you are slim, your health has improved, and excess weight has begun to disappear. Isn’t it time to ask yourself “what kind of plank to do after 30 days of training” and move on to more complex exercises?

After 30 days of training, you can do a reverse plank. How - shown in the picture and in the description below it.

Legs straight

• Take the same position as for the classic version.
• Roll over onto your back, stomach up, so that your hands are directly under your shoulders.
• The fingers should be turned towards the feet.
• The body rests on the heels and hands, making a straight line.
• The back is straight, the pelvis is retracted and tense.
• You need to stay in this position for a minute, and if possible, more. Then rest a little and do 2-3 more approaches with breaks.
• After the first month of exercises, you can complicate static stands not only by lifting your arms and legs, but also by bending them and turning your body. All this will give a significantly greater load to the muscles and enhance the healing effect.
• By the way, it is useful to do the bar not only for women, but also for men.

Plank for losing weight on the abdomen and sides for beginners

In order to get rid of a hanging belly, you first need to pump up your abs. Some types of planks are ideal for this purpose, and in this situation, a plank with arm and leg raises is best. How to do it?

Complex

• Stand in a classic , regular plank: rest on your toes and hands, or forearms, body parallel to the floor, back straight.
• The feet can be placed wide apart - this is an option for beginners, or together - for more experienced ones.
• After standing in a static position for a while, lift your legs one by one.
• Next, do the same with your hands.
• The back should be straight, the abdominal muscles, which are responsible for the appearance of the abdomen, should be tense.
• You can do arm and leg lifts alternately , at once, or you can take short rest breaks between approaches.
• If you can already do a reverse plank , do that too. Start with a few seconds.

Don’t forget the main thing – the abs must work, the muscles must be tense. Increase the load gradually.

Along with extra pounds on the stomach, fat deposits on the sides cause a lot of trouble. But even in this case, the plank exercise can give excellent results. Here, simple classic planks will not be the most effective, but the best solution for us would be a side plank.

So:

• You need to lie on your side and stretch out your legs, which lie one on top of the other, forming a straight line with your body .
• Place one of your forearms (let's say the right one) on the floor. Make sure your elbow is exactly under your shoulder joint.
• After a few seconds, lift your left leg up - straightened , with tense muscles.
• Then extend your left arm, also tense, up.
• You should feel the muscles working on your sides well.
• Try to stay in this position longer.
• After a short break, repeat the exercise on the other side.
• Gradually, you can perform not one, but several approaches per day.

On the side

If you perform this exercise regularly, the results will become visible very soon.

What muscle groups does the plank work on?

The plank is a universal exercise that affects almost all muscle groups. It's harder to find the muscles that aren't working in this exercise. The load is evenly distributed across the core muscles, abs, gluteal muscles, back, a little arm, leg muscles, and deep muscles. As a result, you can feel that your posture has straightened, you have more strength, and your general condition has improved.

The rectus abdominis, obliques, external and internal abdominal muscles, gluteal muscles and back muscles all experience incredible tension. Seeming so simple at first, just a few seconds after the start of execution, the bar makes you feel that these are not toys.

It is thanks to such a high load on the abdominal muscles that the bar has become an indispensable tool for everyone who wants to get an even and toned stomach.

Plank during menstruation: is it possible?

The plank is an exercise that requires daily practice. Therefore, many women wonder whether it is possible to do the plank during menstruation?

• There is no definite answer “it is possible or not”; it all depends on how you feel.
• Some women endure these days quite easily, without experiencing severe discomfort, for others it is a difficult time of malaise and stress.

Here are some simple and effective tips for doing planks during your period:

• At the beginning of the cycle, avoid strong tension - instead of achieving the results of several minutes of standing in the plank, perform this exercise for 30 seconds.
• If you do not feel weakness , dizziness , or other unpleasant symptoms, you can gradually increase the load, still leaving it less than on normal days.
• If it’s really hard for you, then it’s better to reduce the load to a minimum, or even give the body a couple of days of rest.
• Remember that there is no general recipe, each body is individual, and it is best to consult your gynecologist on this topic.

Only half a minute
Well, you should definitely refuse in such cases:

• After recent gynecological (as well as other) operations
• If there is too much bleeding
• For intense pain
• For cysts of internal organs
• For hyperplasia and endometrium

Is it possible to plank during pregnancy?

• If a pregnant woman has no contraindications to performing physical activity, then doing the plank is acceptable. But it is important that the pregnant woman does not have back problems. Since in this case permission for physical exercises from a vertebroneurologist or neurologist is required.
• If before pregnancy a woman’s preparation left much to be desired, then during a wonderful situation, there is no need to take risks. In addition, muscle tension can cause bleeding or poor nutrition of the fetus.
• In addition, the first trimester is a period when the expectant mother needs to take care of herself and the unborn baby. Therefore, you should refrain from doing the plank. And from 7 to 9 months, such an exercise can cause premature birth.

It is important that the expectant mother has good physical fitness

Weight loss plank: reviews

• Marina, 21 years old: “I have a sedentary job, I don’t move much, I began to gain excess weight, and I became loose. I read about the plank exercise and became interested. I’ve been working out regularly for almost a month now, I feel more energetic, and my weight is gradually decreasing.”
• Tanya, 18 years old: “I don’t have problems with being overweight, but I decided to try the plank as a preventative measure, and I was right! My posture has improved, my muscles have become stronger, and I have a flying gait! And the guys started paying more attention to me!”
• Igor, 32 years old: “I always thought that this bar was a purely feminine problem. But at the request of my wife, I decided to try it to lose some weight. It takes a little time, but there is a result. Even after two weeks of training, I began to feel much better, my abs became stronger, and things are going to the point that soon the treasured “packs” will appear in place of the abdomen.
• Inna, 28 years old: “I just started doing the exercise, I’ve only been doing it for a week. There is no visible result yet, but internally I have become much more cheerful, more collected, stronger. There was a desire to continue, and confidence in the result!”

We introduced you to a very simple, accessible and at the same time very effective plank exercise. Its regular implementation helps to improve well-being, strengthen muscles, lose weight, be slim, and at the same time does not require material costs and does not take much time.

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Advantages (use of the plank)

The undoubted advantage of the plank is working out the maximum number of muscle fibers. The bonus is an improvement in neuromuscular communication, a reduction in waist size, as well as deep-lying muscles that are difficult to work with other exercises. But all these goodies arise only with the correct technique.

Planks burn more calories than other abdominal exercises such as crunches, leg raises, and so on. It speeds up your metabolism with the least amount of effort

Since all the core muscles are involved when doing the plank (which means the stomach and part of the back), after regular execution you will notice an improvement in your posture. It is the bar that can provide support in the correct position of the neck, shoulders, back and lower back.

Many girls note the benefits of regular elbow and handstands in that it is easier for them to walk in heels. This can be easily explained: working out the core muscles develops balance, which will be useful to you both in everyday life and in sports.