How to learn to stand in a plank for 10 minutes. Plank exercise: maximum benefit

Weight-bearing exercises are becoming increasingly popular in the fitness world due to their effectiveness and ease of execution (they essentially require you to use your own body weight). The plank is a form of bodyweight exercise that will definitely never go out of style because it doesn't require a lot of time and allows you to achieve significant results in a relatively short period of time.

There are many websites and blogs that detail how to do the exercises and target the core muscles. However, these sites mostly neglect to explain what benefits the same plank can provide beyond weight loss. So, what happens if you do the plank every day.

1. Tone

"Plank" - perfect exercise for major muscle groups. Involved
rectus abdominis, transverse abdominis, obliques and buttocks. The importance of strengthening them cannot be underestimated.

Transverse muscles: responsible for lifting weights;

Rectus muscle: responsible for the famous “six pack”;

Oblique muscles: responsible for the “bending” and “twisting” of the torso;

Buttocks: responsible for posture.

2. Prevention

The plank exercise allows you to build muscle while also making sure you don't put too much pressure on your spine or hips. Regular plank practice strengthens the muscles and provides support for the back.

3. Metabolism

"Plank" - great way lose weight. The exercise is guaranteed to burn a large number of calories, even with sedentary work. This is especially important if a person spends most of his day at the computer. In addition, performing the exercise daily at home for 1 to 10 minutes before or after work will ensure a high metabolic rate throughout the day.

4. Posture

The plank exercise improves your posture. This is great news because good posture has many benefits. Posture keeps bones in the “correct” position, which means that joints will be stronger and muscle tone will be better. Posture also ensures that the spine is in correct position. On top of that, a person with good posture looks better, healthier and more confident.

5. Balance

Surely, some people have ever felt that they could not stand on one leg for more than a couple of seconds. Moreover, this was not due to a state of fatigue or intoxication, but because the abdominal muscles were not strong enough to ensure balance.

6. Flexibility

Flexibility is a key benefit of doing planks regularly, as this exercise strengthens and stretches everything. rear groups muscles - shoulders, shoulder blades and collarbones, and also stretches the hamstrings, feet and toes. If you do " side bar", this will help develop the oblique muscles, which will provide additional benefits to the body.

7. Nervous system

Exercise has an effect on nervous system, making it an excellent way to improve your overall mood. The plank stretches the muscles and helps relieve stress and tension. When a person sits in a chair all day, at home or at work, the muscles of his thighs “squeeze” and his legs become heavy due to deterioration of blood flow.

Shoulder tension also develops due to the fact that a person is forced to lean forward all day. All these circumstances also lead to too much muscle tension. The good news is that planking exercises not only calm you down, but can also relieve symptoms of anxiety and depression - but only if you make the exercise part of your daily routine.

Anyone who wants to be cheerful and cheerful in the morning should pay attention to.

The core muscles provide support to the internal organs. They also help promote good posture and help avoid lower back injuries. Doing it daily will primarily help you strengthen these muscles. Moreover, just one exercise involves all the main muscle groups of the core at once:

transverse muscle - helps lift heavy weights;
rectus muscle - helps to jump better, it is also responsible for “”;
oblique muscles - expand the possibilities of lateral bending and twisting at the waist;
buttocks - will support the back and give a beautiful profile.

2. The condition of the back muscles will improve

Doing a plank will allow you to build your core muscles without the risk of putting extra stress on your hips. Moreover, regular implementation of the plank will strengthen not only bottom part body, but also the upper. This will reduce the risk of back pain.

3. Metabolism will speed up

Planking burns more calories than classic exercises for the press - twisting and lifting the body. Even 10 minutes strength exercises per day speed up metabolism. And for quite a long time: even at night you will burn more calories. A nice bonus for those who want.

4. Posture will improve

Strengthening your core muscles has a profound effect on your neck, shoulders, back and lower back. Doing planks daily will help keep them in the correct position and improve your performance.

5. Develop a sense of balance

How long can you stand on one leg? Just a couple of seconds? Then you need to strengthen abdominal muscles. The plank will help with this. By the way, a developed sense of balance will help you achieve great results in any sport.

EpicStockMedia/Depositphotos.com

6. Improved flexibility

Thanks to the plank, the muscles and ligaments attached to the shoulders, shoulder blades, collarbones, hips, even toes are stretched. You can also work your obliques with the side plank. By increasing your entire body, you will receive additional benefits when performing any other exercises and just in everyday life.

7. Your psychological state will improve

The plank has a special effect on the nerves, strengthening the muscles that are active in stressful situations. After a whole day in your work chair, your whole body becomes numb and you feel tense. As a result, your mood worsens and you become lethargic and sad. Doing planks daily will help improve your mood and have a positive effect on the nervous system.

Just 5-10 minutes will give you a boost of energy for the whole day, and repeated daily will last you a lifetime. Here, for example, is a five-minute complex with which you can start today.

This simplest (at first glance) exercise has a magical effect on all muscle groups: thanks to the static load, the back, arms, abs, hips and buttocks are strengthened. But there is one thing. To have an effect, the plank must be performed perfectly. How? David Siukaev, trainer of the PRO TRENER personal fitness studio, told.

How to do a plank correctly

Lie on the floor on your stomach.
Pull your arms to your chest, rest your toes on the floor.
Straighten your arms, lifting your body off the floor. The palms should be directly under the shoulders, the pelvis should not sag or rise up.
The buttocks are tightened, the stomach is pulled in. Stretch your crown upward, stretching your neck, and pull your shoulders down. Keep your knees straight. The heels don't touch.

How to know if your bar is perfect

How to learn to stand in a plank? There are several ways. The first is visual. You need to stand in a plank position in front of a mirror. If you don't have a large mirror, place your laptop on the floor and turn on your webcam so you can see your reflection. At best, ask a trainer to monitor how you perform the exercise. A friend can also serve as a coach. The main thing is to know that from the outside your body should be an ideal, straight line, without arching in the lower back.

The second way to understand that your bar has come out great is tactile. You should get into a plank position and feel your abs engaging. Not shoulders, not latissimus muscle, namely the abs - rectus abdominis and obliques. You may also feel your back muscles tighten slightly. Remember that the back is only slightly involved in this exercise. If you are a beginner and find it very difficult to stand in the plank for more than 10 seconds, try getting into it from your knees. At the same time, you should also pull in your stomach and tense its muscles.

How to learn to stand in a plank for 10 minutes or longer

First of all, you need to develop all muscle groups and combine the classic plank with the side and reverse ones. Because the muscles that surround your core need to be as strong as your abs themselves. Another great way to improve your plank is to move. For example, raise one arm, move it to the side and touch the floor, and then repeat the same with the other arm and legs. If you are a beginner, start with a knee plank and practice it every day. As soon as you can stand in this plank for a minute, try the classic plank, and then the side plank and the reverse plank.

Correct plank: the most common mistakes

Sagging or raising the pelvis. This happens due to insufficient strength transverse muscle abdomen, as well as weak arm muscles. To stand in the correct plank position, a person must be well stabilized, that is, all his muscles must be well trained together. This can be achieved by standing in a plank position on an unstable surface, e.g. Bosu platform or balance board. And also when periodically performing exercises on all muscle groups, and not just on one specific one.
Rounding the back. First of all, a round back may be due to kyphosis. It appears when a person has weak back muscles and shortened chest muscles. Most people (especially men) who start working out in the gym pay a lot of attention to the barbell bench press. In this case, the chest muscle shortens and pulls the shoulders forward, rounding the back. And the back muscles are rarely given attention. Because they are weak, the shoulders seem to “go” forward. To prevent this from happening, you need to stretch your chest muscles and strengthen your back muscles. Another reason for a rounded back is weak abdominal muscles. This is why a person begins to shift his body weight forward, because the upper part is stronger than the lower part.
Bent knees. This comes from the fact that you may not control yourself. The muscles on the front of the thigh are always strong, so bent knees are the result of inattention. You can avoid this by looking at yourself from the outside. Just be careful - if you straighten your knees, you may fall if your abs are not strong enough. In this case, it is better to start practicing the plank from your knees.
The palms are anywhere but under the shoulders. Another mistake due to inattention, which a trainer or a mirror will help correct.
Incorrect head position. It is important not to lower it, not to raise it, not to pull it to the chest and not to twist it to the sides. The head should take a stable position: the top of the head should be stretched and pulled forward, and look down at the floor, without straining the neck muscles.

The “plank” is a great position for every day, which allows you to work on your muscles without even making any movements. But if you want additional loads, you can do side exercises from this position. She does this as follows: the toes of your feet and arms up to the elbow rest on the floor, you must keep your whole body fully tense and straight so that it forms a straight line from head to toe. You just need to stand in this position for ten seconds and take a break - later you can increase the duration of the approaches. But what exactly does the “bar” give you?

You will improve your abs

The “plank” is an ideal exercise for working all the abdominal muscles, since in this position they are very tense. If you want to pump up your abs, then the “bar” should definitely be included in the list of exercises. Other exercises may focus on certain muscle groups, but with this position you can simultaneously work on all muscle groups at once, and this will be maximum efficiency.

Reduced risk of back or spinal injury

If you constantly do the plank, it will allow you to build good back muscles. This position not only relieves pain, but also helps strengthen muscles that will later provide wonderful support for your spine and your back in general. And this, in turn, greatly reduces the risk of injury even when performing strength exercises with heavy weights.

Improved metabolism

The plank is a great way to challenge your entire body, as it burns more calories than most exercises. So even if you drive sedentary image life and do not exercise, the plank will help you burn calories and stay in shape. Moreover, its implementation launches metabolic processes, which has a positive effect on your body.

Improved posture

This position also allows you to stand up straight and maintain your posture much more confidently without any difficulty. You will be able to maintain your posture at all times, since the “plank” affects not only the abdominal muscles, as you already understood, but also the muscles of the back, shoulders, neck and chest. So you should definitely pay attention to this position if you want to be graceful and have good posture absolutely always, and not just when you deliberately straighten your back.

Improved balance

Have you ever tried to stand straight on one leg? Most likely, you were able to do this, but only for a couple of seconds - then you began to sway from side to side. It's not because you're drunk or anything like that - it's just that your abdominal muscles aren't strong enough to support you in this position for long. By doing planks, you will significantly improve your balance, which will give you an advantage in many sports and in performing difficult exercises.

Improved flexibility

Flexibility is one of the key points performing a “plank”, since in the process many muscle groups are tensed and stretched - shoulders, shoulder blades, collarbones, hips, legs, arms and so on. If you do the side plank, you can add the obliques to this list. All this will give you a huge advantage, since flexibility is the key to success in any physical activity, as well as excellent protection from injury.

Psychological Benefits

The “plank” can even affect your nerves - this position allows you to calm down, relax, and forget about stress. The load on the muscles during the day is always extremely high, even if you are just sitting in a chair at the computer - your muscles can become numb. And the “bar” will become a real medicine for them, and at the same time it will relieve your moral stress.

Surely many have already heard about the benefits of static exercises. One of the most popular is the plank. The technique is quite simple, but it will not be easy for beginners to maintain this position for at least half a minute. This static exercise, the main task of which is to keep the muscles of the abs, arms, and buttocks in tension. And if done correctly and regularly, it will help not only train the above muscles, but also lose weight. The weight loss plank may seem daunting for beginners, but the results will be worth it.

Why is it so good famous exercise bar for beginners? It has the following advantages:

Plank allows you not only to tone your muscles, but to achieve clear progress in losing weight. Due to the high tension created in the muscles during exercise, metabolism improves, which has a beneficial effect on fat loss.
The exercise is great strengthens the abs, back, arms and legs. You can pump up both oblique and rectus abdominal muscles, buttocks, and anterior thigh muscles.
Plank is an excellent prevention of osteochondrosis. Also, by training your back, it allows you to improve your posture, relieve painful sensations in the lower back.
By training your thighs, you can reduce the appearance of cellulite.
This exercise can be a salvation for those who cannot devote a lot of time to full-fledged training. It will help put your figure in order, spending a minimum of time on it. In addition, to perform the exercise you do not need additional equipment and a lot of space - you can easily do it at home.

Despite all the benefits of the exercise, not everyone can do it. Contraindications include intervertebral hernia and other diseases of the musculoskeletal system, recent trauma, and pregnancy. If you have any health problems, it is better to first consult with a specialist.

Types of planks

Let's look at the types of planks for beginners. By alternating different exercise variations, you can shift the load to different muscle groups. It is recommended to start with the classic version, and then gradually increase the load, mastering other types of exercise:

Classic plank. You need to push yourself as if you were preparing for push-ups. The arms are straight, the main emphasis is on the hands. In this exercise, the arm muscles receive maximum load.
Side plank. The body of the classic plank must be turned so that the emphasis falls on one hand and the side of the foot. Place your free hand on your belt, and press your free leg to the supporting leg. Support hand and shoulder girdle must form a straight line; deflections in the body are also not allowed. This exercise allows you to work your abs and strengthen your sides and shoulders. The muscles of the thighs and buttocks also become tense.
Plank with emphasis on the forearm or lower “plank”. The technique is almost the same as in the classic version, however, this exercise is not done on outstretched arms, but on the forearms, which are located perpendicular to the shoulders. Hands can be clasped. In this exercise, the abs, arms, and shoulders are greatly strained.
Reverse or back strap. Allows you to intensively work your hips and buttocks. It is done with your back down. You need to focus on your palms and heels, straight arms making a right angle with the body. Place your palms on the floor with your fingers pointing toward your heels.
“High chair” or vertical bar. You need to lean your back against the wall. Bend both legs so that the thighs and shins are at right angles. Imagine that you are sitting on a chair. Stay in this position. This exercise is especially beneficial for the buttocks and calves. Since your arms are not used, you can stretch them out in front of you or hold a small weight in them.

Once you've mastered how to do the plank exercise correctly for beginners, you can perform more complex variations, such as lifting your arm or leg as you go. With good physical training athletes can lift both at the same time.

How to do the plank correctly for beginners: important recommendations

The plank weight loss exercise for beginners must be performed technically correctly. There are important rules to consider when starting to implement it:

It is better to place your feet together. It will be difficult for you to maintain your balance, but the tension will be maximum.
Legs should be straight. With bent knees and relaxed muscles, it will not be possible to properly work out the abs. This may also have a negative impact on lumbar region spine.
The elbows should be at the same level as the shoulders - this will regulate the correct load on the shoulders and spine.
Tighten your buttocks during the process - this will strengthen them and give them a beautiful shape.
The skin needs to be kept level. Deflection and rounding are not allowed - this can cause back pain.
Suck your stomach in. As you do this, tighten your muscles and pull your stomach toward your ribs. But it is important not to overdo it - you must breathe correctly and deeply.
Hold your head correctly. You need to look at the floor. The chin should be positioned perpendicular to the spine.
You don't want to squeeze your shoulder blades too hard, or you may lose stability.

How to start doing planks for beginners? First you need to master it correct technique. As for time, if your muscles are not prepared, to begin with it will be enough to hold the rack for 20-30 seconds. In the future, this time needs to be increased, but do it gradually.

In the picture you will see class schedule for 30 days, which will make it easier for you to navigate.

It is important to understand that there are additional conditions that will help achieve maximum results with this exercise. Having figured out how to do the plank exercise for beginners, also take care of the following factors:

The covering should be comfortable. It is better to exercise on a gymnastic mat or blanket so that the hard floor or the friction of a hard carpet does not provoke additional discomfort.
Breathe correctly. You need to do this calmly, rhythmically and evenly. Do not hold your breath, as this causes pressure surges.
Preparation. It is recommended to warm up before performing the exercise. Do some short stretching, a small amount of squats, and a few crunches.
If your physical form while it leaves much to be desired, you can make the task easier for yourself by placing your feet at a short distance from each other, to better maintain balance.
Complete the exercise smoothly. When you finish it, move a little, allowing muscle tension to subside and breathing to stabilize.
You can perform the exercise at any time convenient for you - in the morning or in the evening. But It is important to exercise regularly at the same time.

Also remember that if you want to lose weight, it’s not enough to just start doing planks every day. It is necessary to reconsider your diet, adhere to a proper and balanced diet, which, in combination with regular loads will help you achieve maximum results.

The plank exercise is a great way to get in shape, devoting a minimum of time to it. It is important to learn how to do it correctly, and after a month you will notice the first results. We invite you to watch a video about this great exercise for beginners.\