Plank exercise for weight loss

Probably everyone knows about the plank exercise now. Not so long ago, all fitness instructors began to talk about it, plans and tables for performing the "bar" for every day appeared on the Internet and social networks. Let's figure out how to do it right? How to make a schedule of classes and what real results can be achieved with this.

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Most people have the misconception that by doing the plank for a month, you can achieve the perfect figure. Let's see what can really be achieved by doing this, no doubt, a useful exercise. But we warn you right away - the article is purely exploratory in nature. This is not a call to action. Only a specialist can tell you how to properly reduce weight and what methods to use for this.

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

The bar is an isometric exercise that gives a static, power load on the muscles of the abdomen and body. During its implementation, the press, the area between the shoulder blades and the lower back, forearms, thighs and buttocks are involved. It is presented in various options for the complexity of execution, suitable for both beginners in sports and professional athletes.

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

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What is a plank?

The plank is an exercise that strengthens the rectus and oblique abdominal muscles. It has several different options, which differ in the complexity of execution and the area that works in the process.

The exercise is quite popular in the fitness industry. It is part of a variety of complex, functional workouts. Its varieties are found in yoga classes, Pilates.

Types of planks

  • classic - on straight arms;
  • classic - on the elbows;
  • lateral;
  • with twist;
  • with push-ups;
  • with outstretched arms or legs.

There are many execution options. New ideas are constantly emerging to complicate the classic version. But for those who are losing weight, something else is important - is it possible to get rid of excess weight in this way, whether such an exercise will help to remove the stomach and sides.

Does it help for weight loss

The plank is a good strength exercise that works the abdominal muscles. It effectively works them out, helps to strengthen them. But for weight loss, this is not important, but a calorie deficit: you need to spend more than you eat.

To burn an impressive amount of calories, you have to hold the bar all day! Therefore, it is not worth hoping that she will burn the kilograms accumulated over the years.

But the bar can, even should become part of a complex of physical exercises, combined with proper nutrition, as well as complex group psychotherapy to correct eating habits.

Plank Benefits

The plank is a good functional exercise that does not require special equipment, sportswear, or a lot of space. Almost everyone can do it. In addition, it has a number of other advantages:

  • the minimum amount of time to complete;
  • there is no need to go to the gym, you can do it at home;
  • can be performed even after eating, no need to eat certain foods before and after training;
  • has a small number of contraindications;
  • improves general well-being, coordination of movements.

Exercise is suitable for strengthening muscles, but it will not be possible to lose weight with it.

Contraindications

During the exercise, you need to listen to your feelings. If discomfort is felt somewhere, for example, pain in the joints or muscles, you should stop immediately, wait until the physical condition is completely stabilized. If the pain persists, you should consult a specialist, it may be a pinching or sprain.

In addition, it is forbidden to perform the bar in such cases:

  • spinal injuries, displacement of intervertebral discs, hernia;
  • high blood pressure;
  • diseases of the cardiovascular system;
  • postoperative period;
  • during a cold or flu, with acute inflammatory diseases.

Especially carefully when performing the exercise, it is necessary to be girls during menstruation. Tension in the abdominal muscles can cause cramps, pain, or increased bleeding. It is also not recommended to perform the plank for pregnant women or women who have recently given birth.

Efficiency

As already mentioned, the plank is a type of exercise that helps strengthen the muscles of the body. Correct, regular performance will help tighten the torso, make it more prominent. Efficiency, results are largely determined by the following factors:

  • regularity: you need to perform the bar at least three times a week;
  • number of approaches: it is better to make a complete workout that combines different types of straps;
  • correct execution, strict adherence to technology;
  • proper nutrition, healthy sleep, daily routine, correction of eating habits - without this, the bar will not give any results.

If you do the plank regularly for at least 30 days, you will notice the first results. Usually the condition of the skin changes: it becomes smoother, toned, due to this, a general impression of weight loss is created.

How long to plank

The optimal time is selected individually. For an unprepared person, 10 seconds will be enough, when an athlete can withstand up to 10 minutes. What happens to the body as time increases:

  • In the first 20-30 seconds, there is a feeling of tension, which grows with every second. At the same time, blood circulation in the working areas increases, oxygen is actively supplied. For all this, the body spends about 5 calories. For beginners, this will be enough.
  • After a minute, there is a feeling of warmth, slight trembling. It seems that the muscles are "clogged", they have become dense, stone. Usually at this stage, people give up, because they don’t want to endure discomfort or pain at all.
  • After three minutes, a "second wind" opens. Pain, discomfort subside a little, the body gets used to the load. At this stage, it is better to stop and start again - so the training will be more effective.
  • Holding the bar for more than 10 minutes is not recommended - this is fraught with destruction of muscle fibers.

Most fitness instructors believe that it is better to do several repetitions of 30 seconds than to defend 3-4 minutes at a time. So the body does not have time to get used to the load, to adapt. Each new approach for him is a new test, which will be more and more difficult to cope with.

Regularity of classes

Classes must be regular. It is best to spend a few minutes at the end of the morning exercises on the bar, when the body is already warmed up, ready for the load.

If you can’t immediately do the number of approaches required by the program, you can break the lesson into two parts: do one together with exercises, the other 2-3 hours after dinner, shortly before bedtime. If a workout is also provided in the evening, it is better that she also includes the bar.

If there is no progress with regular classes, you should pay attention to the following points:

  • load intensity: if the body is accustomed to a regular exercise, you can not only increase the time, but try the harder version, and thus control the process;
  • wrong technique. In the next paragraph of the article, we will consider the correct sequence, typical mistakes of beginners.

The main thing to understand is that it is not so much the quantity that matters, but the quality of training.

How to do it right

The execution technique is as follows:

  • feet are shoulder-width apart;
  • elbows are strictly under the shoulder joints;
  • the gaze is directed down to the fingers, the neck is straight;
  • the stomach is drawn in, there is no deflection in the lower back;
  • legs, abdominal muscles and arms are tense.

The name of the exercise describes the technique: the torso should be extended in a straight line - the bar. There should be no folds anywhere.

The execution technique at first glance seems simple. However, mistakes do happen, especially for beginners. The most common are the following:

  • The pelvis is above the head. In this position, the load is redistributed, passes to the muscles of the arms and forearms. At the same time, discomfort is felt in the shoulder joints.
  • Deflection in the neck, lifting the head. When performing the bar, you need to look down at the fingers. When you move your gaze forward, a deflection is formed in the neck, the load on the cervical vertebrae increases. This is especially dangerous for people suffering from osteochondrosis.
  • Elbows set too wide. It is not easy to maintain balance in such a state. The load on the back muscles, shoulder joints and elbows increases. All of these can lead to injury.
  • Deflection in the lower back. When performing the exercise, it is necessary to monitor the position of the body. It should be straight, like a plank, like a string. Otherwise, pain in the lower back may occur.

If the plank is done incorrectly, you can not harm yourself. Therefore, you should not chase after an increase in time, it is better to keep ten seconds, but correctly.

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For beginners

For beginners, just 4-5 minutes per workout per day is enough. This time is enough to get used to the load, to prepare for other, more difficult exercises.

Beginners can use the following program:

An approach Lead time
First 10-30 seconds
Second 30-45 seconds
The third 30-45 seconds
Fourth 10-30 seconds

If after one circle there is still strength, you can repeat it about 2-3 times. This workout can be done in the morning and evening.

The main thing is to develop a habit, to make the exercises regular.

For men

The program for men is somewhat more difficult than for beginners and women. It involves the use of several types of planks in one complex with the maximum study of the muscles of the body. Representatives of the stronger sex are usually able to hold the desired position longer due to the natural characteristics of the body, strong arms and back.

The program for men may include the following types of straps:

  • classical;
  • lateral;
  • with alternate raising of arms and legs;
  • with weights.

For each approach, a separate version of the bar. The duration of one approach is from 45 to 60 seconds. Men can perform about 3-5 circles in one workout.

For women

So it is biologically laid down that excess weight in women mainly accumulates in the abdomen and hips. Because of what, the fair sex has a huge number of complexes, there is a lack of self-confidence and their beauty. Wanting to remedy the situation, they go on strict diets and torture the body with intense workouts.

But, in fact, you can lose weight without serious dietary restrictions. It is worth changing habits, excess weight will go away by itself. But the old, harmful occupations must be replaced by new, healthy ones. As an option - regular workouts, including the bar.

The program for women might look like this:

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

Plank body shaping

The main benefit of doing planks regularly is to strengthen your core. The body changes visually, becomes stronger, toned.

In addition, when performed correctly, it can bring such benefits:

  • strengthening the back muscles, which is especially important for people who lead a predominantly sedentary lifestyle (office employees, schoolchildren, students, pensioners);
  • reduction of pain in the neck and spine - the plank exercise is often included in the complex of physiotherapy exercises prescribed by a doctor;
  • increased endurance, since it is not easy to stand in the plank for a long time, the muscles tense up, tremors appear, and you need to overpower yourself to defend the right time;
  • improvement of blood circulation, active supply of cells with oxygen;
  • mood enhancement - when performing any physical exercise, the production of hormones, including dopamine and serotonin, is activated.

Plank options

Let's take a closer look at a few basic plank options.

classical

Ideal for beginners - classic. It is recommended to master it first, it allows you to remember the technique, as well as to understand which muscles are included in the work and how the body reacts to it.

Beginners can do simplified options:

  • spread your legs a little wider, but then make sure that the load does not pass to the shoulders and forearms;
  • perform on straight arms, and not on the elbows;
  • do approaches less in time, but increase their number.

Advanced athletes can try harder options:

  • perform while standing on your elbows;
  • keep your feet together with your heels together;
  • increase the duration of one approach;
  • use leg weights;
  • do push-ups in between.

It is important to choose a complex according to your own feelings. Then it will not be perceived as torture, it will be more comfortable to do it every time.

side plank

The side plank is performed while standing on one arm. At the same time, the lateral muscles of the abdomen and waist are mainly included in the work. Hold each side for at least 15 seconds.

During execution, you need to ensure that the body is extended in one straight line. There should be no sagging in the pelvic area, severe discomfort in the shoulder joints. It is better for beginners to perform it on straight arms, advanced on elbows.

You can complicate the option by using weights for the legs and dumbbells for the arms. It will be very difficult to statically linger in this position.

Planks with limb extension

After the classic version has been mastered, you can move on to complications. To do this, use the bar with the removal of the hand. People call her "Superman". The position of the usual exercise is taken, after which one arm is raised directly in front of you or slightly to the side. The pose is fixed for at least 30 seconds.

You can further complicate the exercise by simultaneously tearing off your left arm and right leg. Then vice versa. The exercise works well on the muscles of the back, arms, and abs.

The main thing, as in other options, is to follow the technique, do not forget that the whole body should be extended in one line.

30 days around the bar program

There are many different programs available on the Internet. The most popular of them is "30 days around the bar". Its main condition is to challenge yourself and practice every day, increasing the time, no matter what. Such a plan is designed for 30 days and looks like this:

Day Time in seconds Day Time in seconds
one 10 16 120
2 10 17 120
3 twenty eighteen 120
4 twenty 19 150
five thirty twenty 150
6 thirty 21 150
7 40 22 180
8 40 23 180
nine fifty 24 210
10 fifty 25 210
eleven fifty 26 240
12 60 27 240
13 60 28 270
fourteen 90 29 270
15 90 thirty 300

This program will help the body adapt, get used to a new type of load.

Plank for weight loss for beginners, table

A monthly program for beginners might look like this:

Day Time in seconds Day Time in seconds
one twenty 16 rest
2 25 17 60
3 25 eighteen 65
4 thirty 19 70
five thirty twenty 65
6 35 21 70
7 35 22 80
8 rest 23 80
nine 35 24 rest
10 40 25 90
eleven 40 26 90
12 45 27 95
13 fifty 28 95
fourteen fifty 29 one hundred
15 60 thirty one hundred

The proposed program can be changed for yourself, adding 5-10 seconds daily.

Expert opinion

On the Internet you can find a lot of reviews, photos from the series "before and after the course of classes". You should not believe them, because a good result is based on a lot of work, which consists not only of doing the bar.