Exercise plank: benefits, how to lose weight, before and after photos

The plank is the most popular and effective exercise for a slim figure. In sports, this exercise is mandatory, as it is not only part of competitive training, but also helps to keep the figure in shape. Despite all this, it is important to consider that there are benefits and harms of the bar for certain categories of people.

What is plank

The plank is a popular exercise used by athletes to strengthen their muscles. If you combine the bar with active sports, you can lose weight. If you take into account the reviews, then the first results from the classes can be seen in a month, but for this you need to devote a few minutes daily to performing the bar. Since the plank is not a cardio load, it does not require running, jumping, or crawling to achieve the desired result. It is important to keep in mind that, despite its initial simplicity, the plank is considered a difficult exercise, especially if it is performed by a beginner.

Why the bar is useful for men and women

If we consider the benefits of the plank exercise for men and women, then the following points can be noted:

• The plank is a basic exercise with which you can strengthen many muscles. In technical terms, there are no difficulties even for beginners, it is enough to devote a few minutes a day to training, doing several approaches;
• when performing the exercise, all muscles are involved - the press, back, arms, legs, buttocks;
• due to the large number of variations, you can choose the appropriate option for a person with any physical fitness;
• with the help of the bar, you can restore shape after a long break in sports.

Before you start training, it is worth considering the possible benefits and harms of the bar.

Is it possible to lose weight using a plank

Many people are interested in the benefits of a weight loss bar. In this case, it should be borne in mind that the bar allows you to strengthen all muscle groups, but not lose weight. This exercise is used to tone muscles, but not to burn fat.

The process of losing weight completely depends on the correct diet and active sports. The plank can be used as a supplementary exercise during sports activities as it is a great way to strengthen muscles.

Does the plank remove the belly

Undoubtedly, this issue interests many women and men. It is important to understand that the bar is beneficial for the body, but this exercise is not able to get rid of extra pounds.

Despite the fact that all muscles are subject to strong tension, the body is stationary. Consequently, fat burning is minimal and not enough to lose weight.

You can only remove the belly if you combine the plank exercise with other sports.Do not consider the bar a panacea. This exercise is the first step to getting the perfect figure.

Buttock plank

To achieve the beneficial effect of the buttock plank, you must do this exercise correctly and take a pose. The process looks like this:

1. The first step is to get into the starting position. To do this, take a stand on outstretched arms, the body should be straight from the crown to the feet.
2. One leg is torn off the floor in a straight state, after which it is returned to its original position.
3. Then you need to repeat the same action with the other leg.
4. In total, you need 20 repetitions for each leg.

If necessary, you can do these exercises not only in the gym, but also at the workplace.

What muscles work in the bar

The elbow plank is beneficial for both girls and men. In addition, this exercise is loved not only by beginners, but also by people involved in professional sports. The following muscles work during this exercise:

• back muscles - starting from the cervical vertebra;
• arms - since the bulk of the body is concentrated on them:
• stomach - when doing exercises, you can feel a tremor in the abdomen;
• legs - they, like hands, account for most of the weight;
• muscles of the buttocks - they can be strengthened by performing the plank on the elbows.

When performing a bar on the elbows, it is worth considering not only the benefits and harms of the exercise, but also the fact that, thanks to increased loads, you can create a relief press.

Plank technique

When performing a plank for the back, its muscles are strengthened, in general, the whole body benefits. If you approach the execution process irresponsibly, then you can not only not get the desired benefits, but also cause significant harm to health. In this case, it is important to correctly take a pose for further execution of the bar. Otherwise, you may feel muscle pain.

Classic plank

For a classic plank, you will need to do the following:

1. Lie on your stomach.
2. Lift your upper body.
3. Stand on your hands, having previously bent your elbows to get an angle of 90 degrees.
4. Close your brushes into a fist.
5. Raise your head and look straight.
6. Pull your feet towards you and lean on them.
7. After that, it is worth tightening the press and raising the body.
8. The posture taken should resemble a single line along the entire length of the body.

For the first time, 30 seconds will be enough.

Elbow plank

The elbow plank is beneficial if done correctly. In many ways, this exercise resembles the classical technique, but there are some nuances. In order to avoid mistakes, you should adhere to the following recommendations:

1. It is necessary to take an emphasis while lying down and lean on the forearms.
2. Elbows shoulder width apart.
3. Hands should be locked or parallel to each other.
4. The body above the floor must be perfectly straight.
5. The shoulders are relaxed. Free breathing.

If you feel trembling in the body, burning in the muscle area, or pain and cramps, then you should immediately stop doing the exercise.

Side bar

With the correct execution of the bar, the following muscle groups should additionally be involved in the work:

• back;
• shoulders;
• chest;
• legs.

It is necessary:

1. Lie on one side.
2. Legs should be kept one in front of the other, as if in the process of walking, but lying down.
3. Raise the upper body.
4. Lean on an arm bent at the elbow.
5. Tear the pelvis off the floor, while resting only on the feet and elbow.
6. Put the other hand on the belt.

This position should be fixed for 30 seconds.

Raised leg plank

When performing this type of bar, it should be borne in mind that the support area will be significantly reduced, as a result of which much more load will be required on the abdominal muscles. This option is ideal for those who want to lose weight around the waist:

1. Assume the classic plank pose.
2. The leg is lifted up - above shoulder level, while the position of the body remains the same.
3. The toes of the raised leg should be pulled towards you.

You should stay in this position for up to 40 seconds, then change your leg and repeat the exercise again.

Reverse plank

Reverse plank exercise has health benefits and strengthens muscles. This pose can be compared to the classic plank, only upside down.

To complete the reverse plank you will need:

1. Take a sitting position.
2. Straighten your legs and back.
3. Rest your palms on the floor.
4. Hands are shoulder width apart.
5. The buttocks are raised.
6. The body forms a straight line.

For beginners, it is worth holding the pose for 30 seconds, for more experienced ones - 1 minute.

Fitball plank

The plank on the fitball should be performed after the classic exercise has been mastered. In this case, the most important thing is to keep your balance on the ball and not to pull your neck in:

1. They take the pose of the classic plank, only in this case the elbows should be on the ball.
2. Straighten your knees.
3. Fix the position up to 5 seconds.
4. Lower their knees, lightly touching the floor.
5. Take the starting position.

It is worth repeating 7 to 15 times, making 3 sets.

How much do you need to stand in the bar

In the process of training, it is worth considering that the number and duration of approaches completely depend on the physical fitness of each person. In addition, the training is developed for everyone individually. If you take into account the general recommendations, thanks to which you can bring benefit to the body, and not harm, then you can perform several approaches lasting from 30 to 60 seconds. As the muscles are strengthened, these indicators can be increased.

How many times a day do the bar

To get the result and benefit from the bar, it is worth doing this exercise every day. You need to understand that training does not take much time, but for the effect it must be systematized.

Initially, you can perform the bar several times a day, taking 5-10 seconds for this. Gradually, the time should be increased. The maximum can be in the pose for up to 5 minutes. If necessary, you can combine exercises, add loads.

Beginner Plank Workout Plan

Undoubtedly, the plank exercise is beneficial for both weight loss and beginners, but for this you need to combine it with sports. Beginners should stick to a specific training plan that can be drawn up for a month.

The harm of the bar and contraindications to performance

Despite the benefits of plank exercise for women and men, there are some times when this type of training is contraindicated. It is not recommended to perform the bar 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 exacerbated chronic diseases;
• with hypertension;
• contraindicated in people with intervertebral hernia;
• spinal injury.

In order not to cause significant harm to health, it is worth adhering to these recommendations.

Plank errors

Keeping the plank is useful for the figure, but often beginners can observe some mistakes when performing the exercise. The most popular ones are:

• stooped back;
• drooping shoulders;
• the buttocks are raised up and above the head;
• there is a deflection or a round loin;
• muscles of the abdomen, legs and buttocks are relaxed;
• head up;
• there is a deflection in the cervical vertebra;
• in the process of performing the bar, the breath is held.

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

Conclusion

The benefits and harms of the plank should be considered before starting classes. It is important to understand that the body of each person is individual and what is easily given to one is completely beyond the power of another. That is why it is recommended to initially consult with a specialist.

Reviews of the results, before and after photos