If you want to pump up the press, strengthen the main muscles of the core, tighten the abdomen, flatten it, strengthen the shoulder and glute muscles, the plank will help you.
Is it hard to believe that a daily exercise can improve your strength, shape, mood and more? But it is true! This pose has many positive effects on your body. While it's not the easiest exercise, if you do it regularly, you'll benefit for life.
In yoga, the plank pose or phalakasana is a pose for developing strength as it engages all the major muscles of the trunk, shoulders, neck, back muscles, glutes, quadriceps and abdominals. The plank is also known as the isometric pose. It contracts the muscles and forces them to hold a predetermined position. You're standing in the bar and your body is working.
This is the most popular exercise in all fitness programs and does not require machines, equipment, free weights and a gym. All you need is your body, desire and stamina, and you can even do it at home!
The plank helps to speed up metabolism, improve blood circulation, and the exercise is suitable for everyone: both beginners and advanced, both men and women. You can find this exercise in yoga, pilates, stretching, bodybuilding.
A seemingly simple static exercise only seems so. After standing in the bar for a minute, you will find that time does not pass so quickly. Incidentally, the world record is 8 hours, 1 minute and 1 second for men. Women's record - 3 hours 31 minutes. So you have something to strive for. Everything is fine now.
Useful properties of the bar for health and weight loss
Exercise not only tightens the muscles, but also has a preventive and healing effect on certain diseases. If the exercise is carried out systematically, the effect is guaranteed. The plank can:
- prevent and eliminate the first manifestations of osteochondrosis of the cervical and lumbar spine;
- significantly improve posture;
- relieve pain in the spine;
- stimulate blood circulation;
- speed up metabolism;
- Burn calories.
Please note that the last two points indicate that this exercise contributes to weight loss.
What muscles work
During the execution of the standard (classic) bar, the following muscles work:
- rectus and transverse abdominal muscles;
- biceps, triceps, deltoids;
- Paravertebral muscles of the lumbar spine;
- biceps, quadriceps, hamstrings and calves;
- muscles of the buttocks;
- back and chest muscles.
Beneficial properties
- Strengthens the core muscles. If you're trying to build core strength, this pose is the most beneficial because it targets all muscle groups in your abs. . . and you thought there are only abs on the abs? The plank not only trains the abdominal muscles, but also the stabilizing muscles and the lateral abdominal muscles, which are responsible for the posture of the hip and spinal muscles.
- Muscles become more pronounced. The plank also works the muscles of the shoulders, chest, legs, and back. You will grow too. The functionality of this pose, combined with isometric tension, helps muscles throughout the body "dry out" and become more developed.
- Accelerates metabolism. In addition to increased strength and a good figure, muscle strength and mass, which increase with correct movement, have another great property - an accelerated metabolism! When you increase muscle mass, you speed up your resting metabolism, which allows you to burn more calories.
- Prevents back pain. As your abs get stronger, your body will have to rely less on your back muscles to maintain your posture. Instead of the back muscles, the core muscles, which are used in all exercises and work, are now working, which reduces the likelihood of back pain.
- Your posture improves. Improving posture is most often achieved by improving the health and strength of the back and core muscles. When you assume the plank position, your back, neck, shoulders, and abs work to organically keep your body in place.
- Improved coordination. Holding the pose isometrically stimulates improvement of coordination and balance in general. As you learn to do the plank skillfully, you'll also be able to maintain an upright posture more effectively and steadily.
- Improves joint and bone health. The plank allows you to train with heavy weights while reducing the uncomfortable and negative effects associated with exercises like running and jumping. Standing in this pose creates new living bone that helps build healthier, stronger bones. Physical activity during training also improves blood flow to the joints and makes them more flexible. Reduces friction.
- Improves mood and reduces stress. Performing the plank, like any other exercise, encourages the release of the neurochemically active compound endorphin. Endorphin improves mood and creates a feeling of joy and also helps reduce stress. This pose can also release tension as this exercise gives the body an opportunity to stretch.
Judging by the number of pluses of its implementation, it's not difficult to understand why it's so popular.
Whether you're just starting out or just adding a minute to your time in this pose, remember quality is always more important than quantity or duration. Once your posture "falls apart, " you should stop, take a break, and try again the next set or day.
Correct execution technique
The algorithm for performing the movement is very simple, but still pay attention to the little things, learn how to stand correctly in the bar, 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 support yourself on your toes and forearms. Feet can be placed together or spread hip-width apart. Make sure your elbows are under your shoulders.
- Contract and stretch your whole body. Your body should be in a straight line from head to toe.
- Do not bend the spine, do not raise the pelvis;
- Tighten the press;
- Breathing is even and calm.
There are many variations of this exercise. But if you master the technique of performing the classic plank, then there are no problems with other options.
Common mistakes
- Raise the pelvis above the level of the head. The actual position of the bar is violated. What does this lead to? This is the most common mistake. People often feel tempted to raise their hips because it allows them to hold the pose longer. The problem is that when you raise your hips, most of the load falls on your shoulders and the pose loses its meaning. This error leads to the development of pain in the shoulders and back. Keep your hips in a straight line between your heels and shoulders.
- Distraction in the cervical region. Overworked neck muscles. During execution, the neck should be kept in a neutral position - the head should neither drop nor rise. Imagine that both the head and neck are part of a straight line formed by the rest of your body. If the neck is not on this line and the head is tilted up or down, you are more likely to experience upper back or neck pain.
- Raise your elbows to the side, connect your fingers to the lock and lower your head below the desired level. As a result, the shoulders are less involved and blood flows to the head. Holding your hands together reduces the effectiveness of the pose. When your hands are held together, the abdominal muscles work less. Always keep your arms apart, extend them in a straight line from your elbows, and keep your hands on the floor.
- flexion in the lower back. If you continue to stand in a pose with such a mistake, you can get problems with your lower back. When you bend your back, the weight of your body stops straining the muscles, instead the vertebrae and the connections between them hold the load. This mistake leads to lower back pain. Correct the mistake by rotating the pelvis slightly. This will straighten your back. It is also useful for toning the buttocks.
- The hips are too low. If your hips go too low, your entire body weight will rest on your lower vertebrae, even though your core muscles should be working. It seems that leaning on the back is easier than leaning 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 compensate for a weak upper body. The flaw allows people with a weak torso to hold a pose longer, due to overly tightening of the muscles of the back, neck and shoulders. To correct this mistake, move your shoulders down, away from your ears. The trapezius and mid-back (upper back) muscles should be tightened to prevent rounding of the back.
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 for three minutes or doing some simple exercises. The first few days you only stand in the bar for 20 seconds. That's enough for a beginner. To make the exercise easier, place your feet hip-width apart.
If you don't feel completely comfortable even in this position, do it from your knees.
After a few days, as the muscles get stronger, complicate the bar from the knees by straightening one leg and holding it in the weight. Hold for 30 seconds, then switch legs. After completing the exercise, we recommend taking Balasana - the pose of a child. This relieves tension and relaxes the core muscles.
Is it possible to do the barre during menstruation?
Definitely yes. You can do a lot of things during menstruation, especially sports. Some young ladies may use critical days as an excuse not to study but to lie on the couch flipping through magazines and affording some cakes. But you won't. If you're having a catastrophic drop in strength and mood during this time, it's better to slow down with your training. And if the critical days are not so critical for you, then get on the pole for health.
How long do you have to stand on the bar to lose weight?
Not sure how long to hold Plank Pose? Hold until you have trouble maintaining proper technique, or hold until you feel your muscles begin to ache and your body begin to tremble - then hold for another 5-10 seconds.
If this is your first time in this pose and you can easily stand for a minute, congratulations. You are in satisfactory physical condition. But if you're totally new to this sport, you can start with 10 seconds and do five reps a day. After a while, as the muscles get stronger, do 4 rounds of 30 seconds, increasing the duration of the exercise by 1 second each time.
Remember that technique is key. It's better to stand for 20 seconds with perfect form than 40 seconds with your lower back arched.
Plank every day, but rest one day a week.
But you need to understand that it all depends on the capabilities of your body. As you begin to train and evaluate your strength, you can choose the best option and time, and you will stand in that position with health benefits and joy.
When it's better to do the plank for weight loss is up to you. After all, it's good because it doesn't require anything other than your body and a little space. Sport can be done in the morning, evening and during the day, but you should not do it immediately after eating and immediately before bedtime.
How to stay in the plank longer
With regular training, you can stand longer and technically better at the pole. But other points are also important:
- Comfortable shoes and clothes. With that in mind, make yourself comfortable. Don't be distracted by the cutting shoulder strap of the top or slipping sneakers.
- A soft enough mat or towel that allows you to stay in the pose longer. Finally, 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
- Keep calm, turn off your phone, be careful not to be accidentally distracted.
- Mentally motivate yourself. Words: "My body is working, my muscles are getting stronger, I'm getting more beautiful! "work great.
- Do a warm-up before exercising.
- Use a stopwatch. Seeing the seconds increase is motivating.
Popular plank options: technique, nuances and differences
classic
You should be leaning on your toes and forearms. Arms are bent at the elbows at a 90 degree angle, forearms are parallel to each other. Your body is a straight line from head to toe. Tighten your buttocks and leg muscles. Don't lower your pelvis, don't raise or lower your head. Breathing is even.
Full or straight arms
Straighten your arms and raise your hips, keeping your hands on the floor. This plank may seem even easier for some people with a more developed upper body. This variety makes the shoulders more stable than the classic. The fingers should be wide apart and the middle finger should be pointing straight ahead. Bend the inside of your elbow forward to contract your biceps.
Laterally
Lie on your right side and place 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 form a straight line. You should feel tension in the waist area. Extend your left arm towards the ceiling or rest it on your left thigh. Hold this pose for a few seconds, then repeat the same on the other, left side of your body. If you feel like one side of your body is stronger than the other, do an equal number of reps on each side to make them equally strong.
Laterally with leg lift
If you can hold the side plank for a minute, you can try this variation. Rise into a side plank position and hold the position, lift your top leg off the floor a few inches, then tighten your muscles, controlling the movement of your leg, and lower it back. Do 10 repetitions and then repeat on the other side.
Laterally with lowering of the hips
Standing in a side plank, lower your pelvis without touching the floor, then return to the starting position. What gives? Increased load on oblique.
Full Leg Raises
Start in a full plank position, place your hands on the floor and keep your hips and abs tight. Lift one leg up and squeeze your buttocks. Keep your leg in the air for a few seconds, then move to the other leg and do the same. It is not necessary to lift your legs very high, it is important to stretch them out from you. Do 10 reps on each leg.
Turning back
To sit on the floor. Put your hands on the floor and take them back a little. Raise your pelvis. The palms should be strictly under the shoulders. Opara on the palms and heels. Tighten your body, it should form a straight line.
On fitball
We perform the classic plank, but we raise 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 push off with your right hand first and then your left hand and get into a full plank position. After that, lower yourself back down to the basic position, starting again on the right side. Do 10 reps on each side - 10 reps on the right, then 10 reps on the left.
Climber or Kneeling
Start in a full plank position, then tighten your abs and pull your right knee toward your chest with your lower abs. Return the right leg to the starting position and repeat the exercise for the left leg. Repeat the exercise 20-30 times with both knees. You can do it fast or slow, the main thing is the right technique, because that is more important than speed.
With alternating shoulder touches
Start in a full plank position, keeping your hips as stable as possible. Grab your left shoulder with your right hand. Return your right hand to its original position, and then touch your right shoulder with your left hand. Repeat this exercise 20-30 times.
But now that you know a lot more about the bar than before, are you wondering how many pounds you can lose with the help of exercise? You may be disappointed by the answer, but unless you create a calorie deficit in your diet, then this 30-day fat-burning program won't help you lose weight either. It will help strengthen muscles, make them stronger. If you want to lose weight, start burning more calories than you expend. When it comes to losing weight, a simple mathematical rule works: If more has been gained than lost, the entire excess goes into body fat. I wish we could learn to save money by storing fat in our bodies! Perform the plank by combining it with these tips:
Useful 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'll lose more calories and fat that day and feel more full.
- Drink coffee (preferably black). Coffee contains a large amount of antioxidants and has many health benefits. The caffeine contained in a cup of coffee speeds up metabolism by 3-11%. However, sugar or other high-calorie ingredients should not be added to coffee, as this will completely negate its benefits.
- Eliminate hidden sugars from your diet. Sugar is one of the most harmful ingredients in the current human diet. Many people consume too much sugar. Studies have shown that both sugar and fructose syrup are linked to a strong risk of obesity, diabetes and other cardiovascular diseases. If you want to lose weight, eliminate sugar from your diet. Pay attention to labels on packaging, even so-called "healthy" foods can contain a lot of sugar.
- Eat fewer processed carbohydrates. Refined or processed carbohydrates are found in pasta and white bread. These carbohydrates are usually made from grains that have been stripped of all other nutrients, such as proteins and fats. These types of carbohydrates cause insulin spikes. Insulin surges stimulate hunger and a craving for something sweet. Refined carbohydrates are closely linked to obesity. If you eat carbohydrates at all, eat them whole, with natural fiber.
- control portions. Portion control or counting calories is very helpful. Counting calories at every meal will help motivate you to lose weight. Anything that lets you know more about your food is helpful.
- Eat more protein. Protein is the most important thing for weight loss. Eating high-protein foods speeds up your metabolism, allowing you to burn an extra 100 calories a day. At the same time, the food itself contains 400 fewer calories than you would normally eat. In addition, you lose the desire for the evening and the desire for sweets.
- Add whey protein to your diet. If you're having trouble adding 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 need to go all-out on a whole foods diet. These foods are filling, difficult to overeat, and it's very difficult to gain weight on a diet like this if most of your food is unprocessed.
Sample daily diet
- Breakfast: 2 slices of whole wheat toast + 2 hard boiled eggs + hot sauce (optional)
- Snack: 1 cup of berries, blueberries for example + a handful of nuts;
- Lunch: 100 g salmon + avocado + 1 whole grain bread + 1 glass of vegetables;
- Afternoon snack: broccoli and cauliflower + 2 tablespoons unsweetened yogurt;
- Dinner: 130g lean steak + braised carrots + Brussels sprouts + 1 tablespoon olive oil;
- And in the evening (possible for an hour) 150 g of cottage cheese (without sugar, of course).
What else can you do to lose weight faster?
aerobic exercise
Aerobic exercise (cardio) 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.
weight training
This speeds up your metabolism and prevents you from losing muscle mass. Of course, it is important not only to lose fat, but also to build muscle. Therefore, strength training is essential.
High-intensity interval training
By not spending a lot of time exercising, you speed up your metabolism, increase endurance, and burn extra calories.
The plank develops the sense of balance and trains willpower and character. Standing in it a few seconds longer each day and not giving up builds your character and gets stronger. Perhaps this exercise is the start of a beautiful, athletic body that you will be proud of.