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Universal exercise - just one Plank exercise!
Just one exercise - that’s all the universal exercise.
But what! It will help you tone up all your muscles and lose excess weight! Today I’ll tell you about one very effective exercise for strengthening the abdominal muscles and the whole body. This exercise is called the plank. THE ESSENCE OF CHARGING It consists of once a day “hovering” above the floor for several minutes, leaning only on your arms and toes. Undoubtedly, being “in limbo”, even for two minutes, is not an easy task. But the result will not keep you waiting. After just two weeks of regular exercise, you will notice how all the muscles in your body will tighten.
CLASSIC PLANK
The plank is a static exercise. There are no movements in it, so the most important thing here is to hold the body correctly.
How to do it: Lie on the floor with your stomach down. Bend your elbows 90 degrees and go into a resting position lying on your elbows (see photo). The body should form a straight line from the top of the head to the heels of the feet. Support yourself only on your forearms and toes. The elbows are directly under the shoulders. Keep your body as straight as possible, tighten your abdominal muscles and do not relax. Try not to sag your hips down towards the floor.
1. Feet . Place them together: it will become more difficult to maintain balance, which will increase the load on the abdominal muscles.
2. Legs. They must be straight and tense, otherwise the load on the rectus abdominis muscle, which keeps the lumbar region from bending, will also decrease.
3. Buttocks . Tighten up. And do not release the tension until the end of the approach. Contracting the glutes increases activation of all core muscles.
4. Lower back. The most difficult moment! When performing the plank correctly, the lumbar spine should be flat. That is, the lower back should neither be rounded nor bent. Imagine that your lower back is pressed tightly against the wall.
5. Belly. Retract, and then (already retracted) try to pull it towards the ribs. Throughout the entire approach, keep your stomach in this position, but do not hold your breath.
6. Elbows. To avoid putting unnecessary stress on your shoulders, place your elbows directly under your shoulder joints.
Hold in this position for as long as possible: to start, just hold for 10 seconds.
Try to gradually increase your training time. To increase the intensity, you can move your elbows slightly forward.
Variation of the Planck exercise
How to do: standing, feet together or shoulder-width apart, stomach pressed against the spine, buttocks squeezed, tailbone pulled forward (to avoid arching in the lower back). As you exhale, begin to lower your body down, vertebra by vertebra, until your palms reach the floor. Then move your arms forward until your body is parallel to the floor. Place the bulk of your weight in your hands. Close your eyes and try to feel how your abdominal muscles support your entire body. Important: Your wrists should be level under your shoulders, your elbows SLIGHTLY bent, your stomach pressed against your spine, and your buttocks squeezed throughout the exercise.
SIDE PLANK
What's the secret: This ab exercise is more effective than a traditional plank because you keep your entire body weight on two points of contact instead of four. You have to work harder to maintain your balance.
How to do:
A. Starting position: lying on your left side, place your elbow directly under your shoulder, legs straight. Place your right hand on your right thigh. Legs are straight.
C. Tighten your abs and lift your pelvis off the floor until you form a diagonal, balancing on your forearm and feet. Don't forget, your body should form a straight line! Stay in this position for 30-45 seconds (or as long as possible). If you can’t stand it for that long, do the exercise again for a total of 30 seconds. Switch sides and repeat the same steps.
COMPLICATIONS
To strengthen the muscles of the whole body, you will need only 1-2 minutes per approach. If you can easily perform planks and side planks for two minutes or more, you can make your life a little more difficult by adding some elements to the exercises.
1.Plank with raised leg
What is the secret: By reducing the area of support, the load on the abdominal muscles increases noticeably.
How to do it: Stand on your elbows as if doing a regular plank. Pull your stomach in and flatten your lower back. Without changing the position of your body, lift one leg up just above your shoulders, keeping it straight. We pull the toes of the raised leg towards ourselves. Stay in this position as long as you can. Rest and then repeat with the other leg.
When to do it: You can stand in a regular plank for a minute - move on to this option. It is very important that the lower back does not sag. The abdominal and buttock muscles should be in constant tension, while the stomach should be pulled in, which ensures the correct position of the pelvis, tucking the tailbone inward and keeping the body parallel to the floor. If the technique breaks, stop, rest for a few minutes, and repeat.
Plank with raised arm.
What's the secret: A more difficult option - standing on one hand is even more difficult.
How to do it: stand in a regular plank position, fixing your back and drawing in your stomach. Maintaining the position of your legs and body, extend one arm forward. Stay in this position for as long as you can. Rest and then repeat with the other arm.
Side complicated bar
What is the secret: This is a completely different type of plank, but in our chain it is the most difficult. Works the lateral core and thigh muscles
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How to do it : Lie on your side with your legs together and straight. They should be in a straight line with the body. Place your left forearm on the floor (elbow directly under the shoulder joint). Raise your right leg up, your left arm above you. Stay in this position as long as you can. Rest and repeat, turning to the other side.
When to do it: as an additional exercise to the regular plank or its more complicated variations.
Plank on fitball
To make it more difficult, use a Swiss ball by resting your elbows on it or placing your feet on the ball.
What's the secret: With this multi-functional exercise, you can add some movement to a simple plank exercise while training your balance by working on a balance ball. The main trick to this exercise is to avoid pulling into your shoulders. If you feel that you cannot balance on the ball, lean it against a wall for greater stability and stability, or practice this exercise on the floor first. How to do:
A. Starting position – on your knees, elbows resting on the ball. Roll the ball forward until your back is completely straight. Then, keeping your back straight, straighten your knees. Make sure that your ears do not press into your shoulders.
B. Hold the resulting plank position for 1-2 seconds, lower your knees to lightly touch the floor before returning to the plank position. Perform 1-3 sets of 8-16 repetitions.
Variant of the Planck exercise on a fitball.
Place your feet on the ball so that the support is on your shins. The palms should be placed on the floor strictly below the shoulders and at their width.
From this position, stretch out in one line, without bending at the waist, and maintain your balance for a minute and a half. If you feel like you can do push-ups easily, do it.
FIRM BUTTES If you haven't exercised for a long time, it may be a little difficult for you to lift your legs at first. But even if you limit yourself to just a “suspended position”, the gluteal muscles will work. Over time, try to raise your legs higher and higher. This exercise is aimed at training the gluteus maximus and posterior calf muscles. This way you will not only give them the desired shape, but also get rid of cellulite.
STRONG BACK During the exercise, the lower back muscles are trained, as well as the shoulders and cervical spine. So this exercise can serve as a prevention of osteochondrosis in the neck and lower back. In addition, you will get rid of pain in the shoulders and between the shoulder blades, which occurs due to carrying heavy bags or constantly sitting at a desk. The muscles will become stronger, the shape of the shoulders will improve - any open T-shirt will look great.
SLUSH LEGS The main emphasis in the exercise is on the legs. In this case, all the muscles of the legs are involved - from the thighs to the calves. Don't be afraid if you feel a burning sensation in your muscles - this means that the muscles are working. As a result, you can wear even the tightest skirt.
FLAT STOMACH When the whole body is tense, the abdominal muscles are automatically trained, both lower and lateral. To work your abs even better, pull your stomach in a little, and then tighten and hold it until the end of the workout. But try not to lose your breath.
TIGHTENED ARMS It is quite obvious that, along with the legs, the arms are intensively trained in this exercise - they account for half of the body weight. At the same time, both biceps and triceps are pumped. Result: you have strong, but at the same time thin arms.
BY THE WAY At first, your legs will tremble while doing the exercise. Don't be scared! Having become stronger, the muscles will begin to “shake” less.
IMPORTANT!
- Don't let your hips sag down, don't relax your knees;
- Try to “hover” above the floor by stretching the spine and tensing the abdominal muscles, do not transfer your body weight forward onto your forearms;
- Watch the position of the shoulder blades - they should be pressed against the spinal column and should not stick out upward like wings;
- Don't tilt your head down or let your chin rest on your chest;
- Try to keep your feet together, toes next to each other, and do not spread them apart. The wider the position of the toes, the less the load on the abs, and the more on the knees.
The plank is a super exercise for your body!
Plank pose can be an excellent replacement for “multi-stage” morning exercises. Get out of bed and stretch your arms up to stabilize your spine. Then immediately lower yourself to the floor and perform several repetitions of Plank, staying in the pose for 30-90 seconds depending on your preparation. This will be enough to wake up the body.
Plank pose can be a great end to any abdominal exercise program that consists of crunches or leg raises. The plank will help you “pull in” your stomach, strengthen the transverse abdominal muscles and reduce your waist size. Don't forget about the bar, and slimness will become your companion!
Interesting on the topic:
What are reverse push-ups?
Pumping up your lower abs: leg raises
How to build a lesson
- Start with a short warm-up: do several body bends forward, backward and to the sides.
- Do the exercises consistently. “The optimal training regimen: 3 sets of 10 repetitions for each exercise,” notes Tatyana Basyrova.
- Do this program 4-5 times a week. “The abs recover faster than the rest of the muscles in our body, so you can pump them up every day,” adds Tatyana Basyrova.
To complete the complex you only need a mat.
Candle
A widely known exercise since school physical education.
