How to do the plank exercise, types of planks and execution errors

If you want to pump up your abs, strengthen your core muscles, tighten your stomach, make it flat, and strengthen your shoulder and gluteal muscles, the plank will help you.

Is it hard to believe that doing one exercise every day can improve your strength, figure, mood and more? But it's true! This pose has many positive effects for your body. While it may not be the easiest exercise, doing it regularly will provide you with lifelong benefits.

In yoga, plank pose or Phalakasana is a pose for developing strength, as it tightens all the large muscles of the torso, as well as the shoulders, strengthens the neck, back muscles, buttocks and quadriceps and abdominals. The plank is also known as an isometric stance. It contracts the muscles, forcing them to hold one given position. You stand in a plank position and your body works.

This is the most popular exercise in all fitness programs, and it does not require machines, equipment, free weights or a gym. All you need is your body, desire and perseverance, and you can do it even at home!

The plank will help speed up metabolism, improve blood circulation, and the exercise is suitable for everyone: beginners and advanced, both men and women. You will find this exercise in yoga, Pilates, stretching, and bodybuilding.

A seemingly simple static exercise only seems so. After standing in the plank for one minute, you will realize that time does not fly so quickly. By the way, 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. Now let's talk about everything in order.

• Beneficial properties of planks for health and weight loss
• What muscles work
• Beneficial features
• Correct technique
• Common mistakes
• Tips for Beginners
• Is it possible to do a plank during your period?
• How long do you need to stand in the bar for weight loss?
• How to hold a plank longer
• Popular plank options: technique, nuances and differences Classic
• Full or straight arms
• Lateral
• Lateral with leg lift
• Lateral with hips lowered
• Full with leg lifts
• Reverse
• On fitball
• Military or dynamic
• Climber or knee puller
• With alternating shoulder touches

Beneficial properties of planks for health and weight loss

Exercise not only tightens muscles, but also has preventive and therapeutic effects against certain diseases. The effect is guaranteed if the exercise is performed systematically. The bar is capable of:

• 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 promotes weight loss.

Harm of the plank and contraindications for performing it

Despite the benefits of the plank exercise for women and men, there are some points when this type of training is contraindicated. It is not recommended to perform the plank in the following cases:

• there is an injury to the hands, feet or shoulders;
• during pregnancy and after childbirth;
• if you are overweight;
• if there are acute chronic diseases;
• for hypertension;
• contraindicated for people with intervertebral hernia;
• spinal injury.

To avoid causing significant harm to your health, you should adhere to these recommendations.

What muscles work

When performing a standard (classical) plank, the following muscles work:

• Rectus and transverse abdominis muscles;
• Biceps, triceps, deltoid;
• Paravertebral muscles of the lumbar region;
• Biceps, quadriceps femoris and calves;
• Buttock muscles;
• Muscles of the back and chest.

What is a plank exercise?

The plank exercise is a type of static training aimed at strengthening the abdominal, lower back and lower thigh muscles. The starting position depends on the type of plank, but the classic type involves standing on your hands and feet while holding your torso above the supporting surface for as long as possible.

When performing the plank, it is important to follow the correct technique; this will increase efficiency and minimize the risk of injury. Although the inherent risk of injury from this exercise is low!

Beneficial features

1. Strengthens the core muscles

When you're trying to develop core strength, this pose is the most beneficial because it targets all the abdominal muscle groups... and you thought abs were just a six-pack? The plank loads not only the cubes, but also the stabilizing muscles, as well as the lateral abdominal muscles, which are responsible for the position of the hips and the back muscles.

1. Muscles become more defined

The plank also loads the muscles of the shoulders, chest, legs and back. They will grow too. The functionality of this pose, combined with isometric tension, helps muscles throughout the body dry out and become more defined.

1. Metabolism accelerates

Muscle strength and mass, which increase with proper exercise, have another great property, in addition to increased strength and a good figure - accelerated metabolism! When you increase muscle mass, you speed up your resting metabolism, which allows you to burn more calories.

1. Prevents back pain

As your abdominal muscles become stronger, your body has to rely less on using your back muscles to maintain your posture. Instead of the back muscles, the torso muscles are now used, which are used for all exercises and work, which reduces the likelihood of back pain.

1. Your posture improves

Improving your posture is most often achieved by improving the health and strength of your back and core muscles. When you assume plank pose, your back, neck, shoulder muscles, and abdominal muscles work to organically hold your body in position.

1. Improved coordination

Holding the pose isometrically stimulates improved coordination and overall balance. If you learn how to perform a plank technically, you will also be able to maintain an upright posture more efficiently and stably.

1. Improves joint and bone health

The plank allows you to exercise with heavy weights while reducing the discomfort and negative effects associated with exercises such as running and jumping.

When you stand in this pose, new living bone tissue is created, which helps create healthier, stronger bones. Physical activity performed during exercise also improves blood circulation in the joints, making them more mobile. Friction is reduced.

1. Improves mood and reduces stress

Performing a plank, like any other exercise, helps release the neurochemically active compound endorphin. Endorphin improves mood and creates a feeling of joy, and also helps relieve stress. This pose can also relieve tension as your body is given the opportunity to stretch as you do this exercise.

Judging by the number of advantages from 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 the time you spend in this pose, remember that quality is always more important than quantity or duration. Once your pose starts to fall apart, you should stop, take a break, and try again the next set or day.

How is it useful?

A very simple exercise in appearance, it often raises doubts about its effectiveness, benefits and complexity. It seems easy from the outside and it is not clear why literally after 20-3 seconds a body tremor occurs and sweat appears.

In order for the plank to benefit you, be sure to warm up before training and cool down along with self-massage after. In this case, the effect of the exercise will only be positive.

1. Increases the endurance of individual muscle groups and the entire body, due to the fact that several groups work simultaneously in the rack.
2. For 1 exercise, work out the entire abs at once and additionally connect the muscles of the buttocks, back, arms and legs.
3. It will help lift and tighten the stomach, which is extremely important for women after childbirth.
4. Model a spectacular figure with beautiful outlines. Tightens the skin on the hands, “female wings” disappear.
5. If you follow dietary restrictions every day, centimeters will go away quite quickly in the waist and hips.
6. Strengthens the muscles of the arms, back, entire abs, including the sides and back.
7. Due to the increase in muscle mass, the metabolic rate also increases.
8. It is also useful because you do not need additional equipment; you only work with your own body weight.

What happens if you do planks every day?

Correct technique

The algorithm for performing the movement is very simple, but nevertheless, be attentive to the details, learn how to stand in the plank correctly, competent technique is the key to success.

• Lie on your stomach. Place your elbows on the floor at shoulder level. Place your forearms on the floor. Bent arms should form an angle of 90 degrees. Straighten your legs and now lean on your toes and forearms. Feet can be placed together or spread hip-width apart. Make sure your elbows are under your shoulders.
• Tighten and straighten your entire body. Your body should be in one straight line from head to toe.
• Do not bend your spine, do not lift your pelvis;
• Tighten your abs;
• Breathing is smooth and calm.

There are many variations of this exercise. But if you master the technique of performing the classic plank, then there will be no problems with other options.

What are the benefits of doing planks on your elbows?

The popularity of the plank is due to its accessibility to anyone from a complete beginner to a professional athlete. If you do the plank correctly, you can get the following results:

• Increases endurance and overall body tone.
• The stomach “goes away”.
• Harmonious formation of the figure, as several muscle groups are worked out at once.
• Weight loss (in combination with proper nutrition and other exercises).
• Formation of correct posture by strengthening the muscles of the spokes.
• Beautiful toned arms without “wings”.
• Relief press (in combination with other exercises).
• Development of concentration.

Common mistakes

• Raising the pelvis above head level. The very position of the bar is violated. What does this lead to? This is the most common mistake. People often feel tempted to lift their hips up because it will allow them to hold the pose longer. The problem is that when you lift your hips up, most of the load falls on your shoulders and the pose loses its meaning. This mistake leads to the development of pain in the shoulders and back. Keep your hips in a straight line between your heels and shoulders.
• Deflection in the cervical region. The neck muscles are overloaded. When performing, the neck should be kept in a neutral position - the head should neither fall down nor rise higher. Imagine that both your head and neck are part of a straight line created by the rest of your body. When your neck is not in this line and your head is down or up, you are more likely to notice pain in your upper back or neck.
• Moving your elbows to the side, connecting your fingers and lowering your head below the desired level. As a result, the shoulders are less involved, causing a rush of blood to the head. Holding your hands together will reduce the effectiveness of the pose. When your hands hold each other, your abdominal muscles work less. Always keep your arms apart, extending them in a straight line from your elbows, keeping your hands flat on the floor.
• Bend in the lower back. If you continue to stand in a pose with such an error, you can get problems with your lower back. When you arch your back, the weight of your body stops loading the muscles; instead, the load is carried by the vertebrae and the connections between them. This mistake leads to pain in the lower back. Correct the error by slightly rotating your pelvis. This will make your back straight. It is also helpful to tighten your glutes.
• Hips too low. If your hips drop too low, your entire body weight will rest on your lower vertebrae, even though your core muscles should be doing the work. It seems that it is easier to lean on your back than on your 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 core. The mistake allows people with a weak torso to hold the pose longer, due to excessive tension in the muscles of the back, neck and shoulders. To correct this error, move your shoulders down, away from your ears. The trapezius and mid-back muscles (upper back muscles) should be tightened to prevent the back from rounding.

The benefits of the plank: what is the exercise for?

A separate part of the article should be devoted to the benefits and harms of planks for the male body. Let's take a closer look at the most basic useful qualities:

Increased stamina

The plank is one of the exercises that allows you to develop the level of endurance in men. This quality is necessary not only for athletes, but also for the male segment that does not engage in sports. The thing is that the character itself changes, the level of motivation and discipline also increases in everyday affairs. Therefore, many may not fully appreciate all the benefits of endurance training at first. For the curious, this is a great definition of endurance!

Benefits for leg muscles

The plank strengthens both the front and back muscles of the legs very well. The calf muscles, femoral and gluteal muscles are involved. This is a remarkable nuance that will be useful especially for those men who lead a sedentary lifestyle due to work or other reasons. After 2 months of hard training, you will notice how the volume of your buttocks has decreased and the overall tone of your legs has increased. Take note and act!

Benefits of planks for your back

Developed lower back and back muscles are very important in the life of every man, and the plank is one of the best methods to work out the lower back without exercise equipment or additional equipment, which is especially important if you exercise at home or in the fresh air. When performing, there is a load on the muscles of the lower back, latissimus, rectus and neck muscles. In this way, you can significantly improve your posture, even in advanced cases. This is undoubtedly a big plus which, in my opinion, can greatly improve the life of a modern person.

Benefits for the abs

Basically, the plank is performed to strengthen the abdominal muscles, but as you have already read, this is a comprehensive method for different muscle groups. The press becomes elastic and prominent after 3-4 months of regular exercise, subject to a number of other, no less important requirements. This is also a great way to get rid of beer belly. The abdominal muscles play an important role in maintaining a straight posture, the correct location of the internal organs of the abdominal cavity, and are involved in various types of physical activity. Therefore, the benefits are very obvious and more than cover all the efforts.

How do you like this analysis of all the obvious benefits of the plank stance? I recommend that all active men regularly perform this exercise, regardless of age.

Contraindications when performing plank stands

You cannot do a plank if one of the following points coincides with your life situation:

• Previous spinal injuries (check with your doctor).
• Intervertebral hernias, protrusions, disc displacement.
• Any surgical intervention in the last 2-3 months.
• Blood pressure problems.
• High excess weight ratio (40 kg and above).
• Previous injuries to the legs and arms (check with your doctor).
• Nervous exhaustion or general weakness of the body.
• Diseases of internal organs (consult your doctor).

Unfortunately, not all men can use the plank for their training and restrictions are mandatory so that their health does not deteriorate.

Tips for Beginners

Perform the exercise on a yoga mat or towel so that the hard floor does not cause additional discomfort to your elbows. Before exercise, warm up by stretching or doing some simple exercises for three minutes. The first days, stand in the plank for only 20 seconds. This is quite enough for a beginner. To make the exercise easier, place your feet hip-width apart.

If you don’t feel entirely confident in this position, then do it from your knees.

After a few days, when the muscles are stronger, make the knee plank more difficult by straightening one leg and holding it suspended. Stand like this for 30 seconds, then change legs. After finishing the exercise, we recommend taking balasana - child's pose. This will relieve tension and relax your core muscles.

Plank as a guarantee of health

It is a well-known fact that any trained muscle becomes stronger and stronger, and regular moderate loads on the body have a positive effect on a person’s well-being and increase life expectancy. The ease of performing the plank and the lack of need for sports equipment makes it an 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.

We recommend watching a useful video on the technique of doing the elbow plank:

Is it possible to do a plank during your period?

Definitely yes. During menstruation, you can do many things, especially sports. Some young ladies, perhaps, use critical days as an excuse not to study, but to lie on the sofa, leaf through glossy books, and indulge in a couple of cakes. But you won't do this. If during this period you have a catastrophic loss of strength and mood, then it is better to slow down with training. And if critical days are not so critical for you, then stay on track for your health.

Why do you need an elbow bar?

The elbow bar is needed primarily to:

• strengthen the core muscles;
• the abs held your flaccid tummy;
• your spine felt safer;
• you had beautiful posture.

If after these words you still don’t understand whether elbow bars are needed at all, then the main argument for you should be that you will become as fashionable as everyone around you who boasts on their Internet that they start their morning from the bar.

How long do you need to stand in the bar for weight loss?

Not sure how long to hold plank pose? Hold until you notice that you are having difficulty maintaining the correct technique, or hold it until you feel your muscles begin to ache and your body begins to tremble - then hold it for another 5-10 seconds.

If you got into this pose for the first time and found that you could easily stand for 1 minute, congratulations. You are in satisfactory physical shape. But if you are completely new to the sport, then you can start with 10 seconds, doing five repetitions a day. After some time, 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 technique than to stand for 40 with your lower back arched.

Do the plank every day, but leaving one day a week for rest.

But you need to understand that everything depends on the capabilities of your body. Once you start training and evaluate your strength, you will be able to choose the best option and time, and you will stand in this pose with health benefits and pleasure.

It’s up to you to decide when it’s best to do planks for weight loss. After all, what’s good about it is that it doesn’t require anything except your body and a little space. The exercise can be performed in the morning, in the evening, and during the day, but you should not do it immediately after meals and immediately before bed.

Reviews from women and men

If you doubt the effectiveness of the plank, and consider all the reviews to be a myth, we recommend that you conduct an experiment, stand and stand in the plank from 1 to 5 minutes and do this for a month, regularly taking measurements of your waist, chest and hips.

This will probably be the most convincing review.

Opinions were divided into negative and positive, the reason is very simple, those who do not see noticeable results reached the plank pose for up to 1 minute and did not increase either the number of approaches or the time spent in the plank.

For those in doubt, reviews from real women on review sites:

irecommend.ru.

otzovik.

Anita Lutsenko's mom in video format

Mom managed to lose 5 kg in 2 weeks at 60 years old. A very eloquent result, she shares her complex from Anita and you will need 4 minutes a day.

Denis Semenikhin

Denis Semenikhin is a writer, video blogger and famous trainer about the plank:

Every home has a floor, and you also need your own body. Those. tools that cost nothing, and as a result you get a toned, beautiful body. Get started right now and do it with me.

The secret from Denis Semenikhin on how to make your abdominal muscles work more:

Mentally focus on your abdominal muscles and pull a little of them towards your lower back.

The classic plank absolutely statically engages all the abdominal muscles. Denis’s recommendation is to hold the plank for 30 seconds to a minute, do it 3 times a week.

Dmitry Glebov

Dmitry Glebov is a famous YouTube blogger. Having demonstrated different plank options in his video, Dmitry said:

Just showing a few options for the plank, I’m all wet and just flooding. The plank is a great exercise that allows you to do it anywhere. To perform a plank as a warm-up, 10 seconds is enough for the muscles to become engorged.

Be sure to warm up before performing the plank complex and cool down after.

Video from Dmitry Glebov with a review of the bar and recommendations for its implementation:

How to hold a plank longer

Regular training will allow you to stand in the plank longer and more technically. But other points are also important:

• Comfortable shoes and clothes. Make yourself comfortable in this sense. You should not be distracted by a top strap cutting your shoulder or a slipping sneaker.
• A fairly soft mat or towel will allow you to stay in the pose longer. After all, the pain felt in your elbow from the hard floor can make you give up prematurely.
• Ventilated room. You need oxygen.
• Turn on the music.
• Give yourself some peace, turn off your phone, and make sure that you are not inadvertently distracted.
• Mentally motivate yourself. Words: “My body works, my muscles become stronger, I become more beautiful!” work great.
• Warm up before exercise.
• Use a stopwatch. When you see the seconds ticking by, it's motivating.

Plank for weight loss - the best exercises for the whole body

The plank is an isometric exercise that provides a static, strength load on the abdominal and core muscles. During its execution, the abs, the area between the shoulder blades and the lower back, forearms, hips and buttocks are involved. It is presented in various versions depending on the complexity of execution, suitable for both beginners and professional athletes.

The plank works well as part of a routine, along with other exercises for problem areas. Before it, you definitely need to do a short warm-up, and after - stretching.

Popular planking options: technique, nuances and differences

Classical

You should rest on your toes and forearms. The arms are bent at the elbows at an angle of 90 degrees, the forearms are parallel to each other. Your body is a straight line from head to toe. Tighten your buttocks and leg muscles. Do not lower your pelvis, do not raise or lower your head. Breathing is even.

Full or straight arms

Straighten your arms and lift your hips, keeping your hands on the floor. This plank may even seem easier for some people who have a more developed upper body. This variation will make your shoulders more stable than the classic one. The fingers should be spread wide and the middle finger should point straight ahead. Rotate the inside of your elbow forward to engage your biceps.

Lateral

Lie on your right side with your feet on top of each other. Place your lower right elbow directly under your right shoulder and lift your hip off the floor to create a straight line. You should feel tension in your waist area. Extend your left arm toward the ceiling or place it on your left thigh. Hold this pose for a few seconds, then repeat the same on the other, left side of the body. If you feel like one side of your body is stronger than the other, continue doing the same number of reps on each side to make them equally strong.

Lateral with leg lift

Once you have been able to hold a side plank for one minute, you can try this variation. Get into the side plank position and, holding the position, lift your upper leg a few centimeters from the floor, then, tensing your muscles and controlling the movement of your leg, lower it back. Perform 10 repetitions, then repeat on the other side.

Lateral with hips lowered

Standing in a side plank, lower your pelvis down without touching the floor, then return to the starting position. What gives? Increased load on obliques.

Full with leg lifts

Start in a full plank position, pressing your hands into the floor and keeping your hips and abdominal muscles tight. Lift one leg up, squeezing 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 raise your legs very high, it is important to stretch them away from you. Do 10 repetitions with each leg.

Reverse

Sit on the floor. Place your hands on the floor, moving them slightly back. Lift your pelvis up. The palms should be strictly under the shoulders. Dough on the palms and heels. Tighten your body, it should form a straight line.

On fitball

We perform the classic plank, but we raise our legs with the help of a fitball. The ball is under the feet.

Military or dynamic

Start in a 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 this, lower yourself back to the base position, again starting from the right side. Do 10 reps on each side—10 reps on the right, then 10 reps on the left.

Climber or knee puller

Start in a full plank position, then tighten your abdominal muscles and pull your right knee toward your chest using your lower abdominal muscles. Return your right leg to the starting position and repeat the exercise for your left leg. Continue repeating the exercise with both knees 20-30 times. You can do it quickly or slowly, the main thing is the correct technique, because it is more important than speed.

With alternating shoulder touches

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, then touch your right shoulder with your left hand. Keep repeating this exercise 20-30 times.

How to do the plank exercise correctly?

Correct execution of the plank does not require excessive skills, but you must always adhere to the correct technique.

Do not forget! At the beginning, before any exercise or workout, do an intense warm-up for 10-15 minutes and warm up all muscle groups in your body. If you feel unwell or mild pain in any part of the body, stop training and work on restoring your health.

I will analyze the basic type of exercise, straight arm planks.

. Once you master the technique of performing this type, you will be able to perform the exercise with modifications.

• Do a stretch and warm up.
• Take the starting position of the body: lying on your stomach, rise on straight arms, resting your palms on the surface, and your feet should rest your toes on the floor.
• Arms and legs should remain straight throughout the entire exercise.
• Breathe evenly without interruptions or delays.
• The back should be straight, the head raised, gaze directed forward.
• The abs and lower back muscles should be tense until the last second of the approach.
• For beginners at the start, the optimal load will be 3 sets of 30 seconds
  ; more experienced athletes can increase the time and number of approaches.

It is important to monitor the correct execution technique, and only then pay attention to modifications and increasing loads.

How can beginners learn to do a plank?

If you are just going to include this exercise in your training program or just want to check the effectiveness of the abs, then it would be a good idea to familiarize yourself with a number of recommendations for beginners:

• Start with a plank on straight arms, as the load will be minimal, but you can hone the correct technique for the future.
• It is necessary to distribute the load evenly, so it is better to perform 2-3 sets of 30 seconds than 1-2 sets of 60 seconds. There is no need to chase numbers; what is most important to us is the result. Do you agree?
• If you cannot meet even the minimum standards, then do not give up under any circumstances, but simply reduce the load by half, for example from 30 seconds to 15 seconds. Over time, you will be surprised when 60 seconds or more becomes your norm.
• Beginners should definitely take short breaks between sets from 20 to 40 seconds depending on how you feel.
• Perform planks using a yoga mat, floor mat, or other soft support for your elbows or arms. For men who are just starting to do a stand, it is very important not to experience additional uncomfortable sensations that will only increase the difficulty in achieving results.
• After completing the exercise, be sure to cool down and stretch your abdominal muscles.
• Beginners can increase the load after a month of regular exercise. Experience shows that a sharp increase in loads or a gradual one does not make much difference for the bar. Efficiency largely depends on the regularity of exercise.
• An important note on the fundamental point that most beginners stop at. For the plank to bear fruit, it is not enough to practice for 1-2 months and then stop training. For constant tone and steel abs, the bar must be done regularly and constantly. Those novice athletes who can survive the first 4-5 months will understand the whole meaning of this point...

Every man who decides to start doing planks will be able to achieve impressive results by systematically adhering to the above tips.

Common mistakes when doing planks

This section of the article is extremely important, since errors when performing the plank can not only reduce the effect of all efforts, but also cause injury to the man. Of all the most common mistakes, the following should be highlighted:

1. Refusal to warm up before training in order to save time . Understand that by not warming up, you do not increase the risk of injury by 17 to 65%, depending on the man's fitness level. Warm-up should not be neglected under any circumstances.
2. Errors in execution technique . The most common technique errors include excessively lifting the pelvis upward, arching the lower back, and bending the legs at the knees. Thus, the distribution of the load goes to the wrong muscle groups or not to the muscles at all, but to the joints and tendons, provided that the muscle complex is very weak. Violation of the plank technique entails the risk of serious injury.
3. Training after poor sleep or heavy exercise the day before . The basis of any progress and well-being in the life of any person is proper rest and sleep. If you slept less than 8 hours or trained the day before, then additional loads in the form of a plank can negatively affect the state of your nervous system and other body systems. In addition, in the above state, the load efficiency will be minimal.
4. Workout on a full stomach . It is very important to start training or any other activity at the right time - 2-3 hours after your last meal. Despite the obviousness of this rule, some men still forget about it for some reason. By doing the plank with a stomach full of food, you disrupt proper digestion and absorption of food by the body, thereby reducing the effect of the workout.
5. Elbows wide apart . Elbows and shoulders should be grouped as much as possible during the stance. This does not mean that you need to squeeze with great effort; you should not feel any discomfort. If there is one, watch the video in the article, which shows in detail the nuances of the technique during the stance.

Training program table for 30 days

But now that you know much more about the bar than before, you ask, how many kilograms can you lose with the help of the exercise? The answer may be disappointing, but if you don't create a calorie deficit in your diet, then even this 30-day fat-burning program won't help you lose weight. It will help strengthen your muscles and make them stronger. If you want to lose weight, start burning more calories than you consume. A simple rule of mathematics works in losing weight: if more has come in than has gone out, all the excess goes into body fat. If only we could learn to save money the way our body saves fat! Do the plank by combining it with these tips:

What results can you get in 30 days?

There are many photos that show the results of the exercise in 30 days. Often these are commercial or “unreal” photographs that took much longer to obtain. However, if you combine the 30-day plank with weight loss and diet, you can radically change your figure. Even 3-4 kilograms of fat removed, together with strengthened abdominal muscles, can create an aesthetic and beautiful body.

If you are doing a 30-day program for the sake of a challenge, then to create maximum results you will need:

• Low carbohydrate diet. About drying nutrition for girls →
• Regular cardio training (performed separately from the press).
• 2-3 strength training per week (a strength complex will complement the effectiveness of the plank and tone the muscles of the whole body). Workouts for girls to lose weight and for weight loss for men →
• Fat burners (only when focusing on maximum results in a month).

Even if you do the plank for 30 days for weight loss and not a challenge, one month will be enough to make a significant difference. This does not mean that you need to quit training after this. In this case, the monthly scheme will serve as a starting point, after which it is necessary to complicate the exercise for stable progression.

Read more about the plank exercise and its types with complications →

Useful tips for training and losing weight

• Eat eggs for breakfast;

Consuming 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 be more satiated.

• 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 you should not add sugar or other high-calorie ingredients to coffee, as this will completely remove its benefits.

• Remove hidden sugar from your diet;

Sugar is one of the most harmful ingredients in the current human diet. Many people consume too much sugar.

Research has shown that both sugar and fructose syrup are associated with a strong risk of obesity, as well as diabetes and other cardiovascular diseases.

If you want to lose weight, then remove sugar from your diet. Watch the labels on packages; even so-called “healthy” products 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 from which all other nutrients, such as proteins and fats, have been removed.

This type of carbohydrate causes sharp spikes in insulin levels. Insulin surges stimulate hunger and the desire to eat something sweet. Refined carbohydrates are closely linked to obesity.

If you are going to eat carbohydrates at all, eat them whole, with natural fiber.

• Control your portions;

Portion control or calorie counting is very helpful.

Counting calories in 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 when losing weight. Eating protein-rich foods speeds up your metabolism and allows it to burn 100 more calories per day. At the same time, the food itself contains 400 fewer calories than you would normally consume.

You will also lose the desire to eat in the evening and the craving for sweets.

• Add whey protein to your diet;

If you find it difficult to add enough protein to your diet, start taking a supplement—protein powder—to help you get enough protein.

• Eat “real” food.

If you want to be a healthy person, you must switch to a completely whole foods diet.

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.

For women

It is biologically determined that excess weight in women mainly accumulates in the abdomen and hips. Because of this, representatives of the fair sex develop a huge number of complexes and lack confidence in themselves and their beauty. Wanting to correct the situation, they go on strict diets and torture their bodies with intense training.

But, in fact, you can lose weight without serious dietary restrictions. Once you change your habits, the excess weight will go away on its own. But old, harmful activities must be replaced by new, healthy ones. Another option is regular training, including a plank.

A program for women might look like this:

• approach one – classic plank on straight arms or elbows;
• second approach – lateral (on the left hand);
• third approach – lateral (on the right hand);
• approach four - again classic on straight arms or elbows.

For the best effect, you need to make about three such circles. The duration of each approach is 30-40 seconds.

Example of a daily diet

• Breakfast: 2 slices 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 greens;
• Afternoon snack: broccoli and cauliflower + 2 tablespoons of unsweetened yogurt;
• Dinner: 130 g lean steak + stewed carrots + Brussels sprouts + 1 tablespoon olive oil;
• And at night (you can do it an hour before) 150 g of cottage cheese (of course, without sugar).

Who should not do the exercise?

If you have

• there was an operation
• pelvic pain
• I recently gave birth
• have a herniated disc
• weak bones

Remember that you should consult your trainer and doctor before performing any exercise.

Now you have all the information about the planks. There is no reason for you to stop anymore - set a goal, write it down and start doing the plank. You will see visible results within two weeks if you exercise correctly. Challenge yourself because physical fitness is just as important as intelligence. But remember that no matter how effective all types of planks are, the main thing is your motivation. Good luck!

What else can you do to lose weight faster?

Aerobic exercise

Doing 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, the 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 is important not only to lose fat, but also to gain muscle. Therefore, strength exercises are necessary.

High Intensity Interval Training

Without spending a lot of time on exercise, you will speed up your metabolism, increase endurance, and burn additional calories.

Errors when doing planks

Holding a plank is good for your figure, but beginners can often make some mistakes when doing the exercise. The most popular of them are:

• stooped back;
• drooping shoulders;
• buttocks raised up and above the head;
• there is a deflection or a rounded lower back;
• the muscles of the abdomen, legs and buttocks are relaxed;
• head raised up;
• there is a deflection in the area of ​​the cervical vertebra;
• While performing the plank, the breath is held.

If you make these mistakes, you can cause significant harm to the spine and not receive the expected health benefits.

Advice! For overweight people, it is recommended to perform the plank on your knees.