Plank for weight loss - myth or reality?

Everyone wants to look beautiful and not only like themselves, but also attract the attention of others, receive compliments and hear rave reviews. However, in order to achieve success in this, it is not enough to have a well-groomed appearance, a stylish wardrobe, you need to bring your body into proper shape, only then the face and body will come into a state of harmony, and a playful sparkle will appear in the eyes. In the dynamic rhythm of life, it is so difficult to find time to maintain a beautiful, athletic figure, because this is a huge job, seemingly overwhelming for many.

But there is always a way out, the exercise plank for weight loss is a great option for those who lack the time and money to visit the gym or specialized courses. A well-chosen set of exercises will help bring the body into a sporty look at home in a short time period. You will become more fit, you will be able to develop your own training program in accordance with your individual characteristics and preferences. In popular social networks, you can see the successful results that people have achieved with this exercise, this once again confirms the effectiveness of such a quick but effective exercise.

What is a plank

The plank is a sports exercise that affects such parts of the body as the abdomen, legs (especially the inner thighs), gluteal region, sides, back. With its help, you can comprehensively strengthen all muscle groups without resorting to other techniques. The exercise is performed in a static position, which means there is no need for movement. The bottom line is that you must withstand the maximum amount of time in a fixed position, the longer you hold out, the higher the effectiveness of the reception.

Of course, combining the plank with other exercises, such as squats, lunges, rocking the press, etc., your results will be higher, but even without such a supplement you will achieve a lot.

If you follow all the rules for the execution of the technique and the systematization of classes, you will easily say goodbye to the hated kilograms and your body will take on appetizing shapes.

What posture is the exercise in?

There are several types of planks, it all depends on the desired result. However, the classic plank pose for weight loss implies a horizontal position of the body above the floor, with an emphasis on the hands and feet (example in the photo).

The most important thing is to correctly perform the chosen stance, otherwise there is a possibility of no result.

How to do plank for weight loss?

So, in order to avoid possible mistakes and shortcomings, follow the clarity of execution and do not deviate from the indicated rules on how to hold the bar for weight loss:

• Imagine that you are about to do push-ups from the floor, take the appropriate position. Your arms should be shoulder width apart and your legs should be hip width.
• Pay attention and make sure that the wrists and hands are at an angle of 90 degrees, forming it together.
• Take a deep breath in the air, at the moment of exhalation it is necessary to tighten the muscles of the press and straighten along the floor, forming a straight line with your body.
• Let your shoulders relax, look down. Stay in the plank position for as long as your strength and patience last. You should not feel sorry for yourself, but you don’t need to be too zealous either, especially in the initial stages. Everything must be on time.

An important point: in no case do not reduce the shoulder blades, try to keep the gap between them in tension, while straining the stomach and buttocks, this is how you will line up the correct line of position in the rack.

Varieties of planks

It is worth noting that this is a universal exercise, however, if you use it in different variations, you can focus on a specific area, which is the most problematic area.

According to their physiology, women are more prone to the appearance of fatty deposits in the abdomen than the representatives of the stronger sex. Therefore, the plank exercise for losing weight on the abdomen and sides is very in demand among the beautiful half of humanity, it helps not only to get rid of extra pounds, remove centimeters in this area, but also significantly tighten the muscles, increase their tone. Based on this, the question is brewing, how to make a bar for weight loss in the abdomen?

The most common and easiest option is to do the exercise on the elbows, such a stance is perfect for beginners.

To perform a side bar, follow the following sequence of actions:

• Lie on your right side.
• Lean on the floor with your right elbow.
• Raise your legs slightly, while connecting the feet together, they should be pressed close to each other.
• Then put your left hand on your belt.

Try to stay in this position for as long as possible, then repeat the same on the other side. If this exercise is too easy for you, then increase the load:

• Extend your left arm so that it matches the level of your shoulders.
• On the right side, lean on an outstretched arm, instead of an elbow.

The side plank with the collapse of the body will help to eliminate the wrinkles in the area of ​​the sides, there are two options for the execution technique:

1. From the position of the side stand on the elbow, slowly lower the body down, you need to touch the floor (but do not lie down on it), then return to the starting position. Start classes with three sets of ten times, gradually increasing the load.
2. Take a side plank position on an outstretched arm, pull the lower leg towards the body (at an angle of 90 degrees), it should be parallel to the floor, linger in this state for ten seconds. From this position, lower the body down, do not allow the thigh to touch the floor, count again to ten. Return to the starting position for five seconds. Repeat the exercise twenty times. As soon as you feel that it has become easy, increase the number of repetitions.

To clearly understand how to do the plank for weight loss, watch training videos where professional trainers show the execution technique, this will help you avoid subsequent mistakes.

For buttocks and legs

For effective weight loss of the legs and buttocks, it is recommended to perform the bar on the elbows with a raised leg.

Your raised leg should become an extension of your back, do not hold it above the proper level. Do not forget that the back must be straight. The task of standing on outstretched arms will complicate the task. And for real pros, the addition will be pulling forward one arm opposite the outstretched leg.

Fitball to help

If you have such a wonderful multifunctional device as a fitball, then be sure to make this ball a direct participant in your plank workouts.

So, try starting with the following execution technique:

• It is necessary to lean on the ball with your stomach, use your hands to move forward until you feel that your legs rested on the fitball.
• Place your arms bent at the elbows shoulder-width apart.
• The back and neck should form a straight line, complementing each other.
• Do not strain your neck muscles, do not pull your chin down, look at the floor.
• Try to tighten your abdominal muscles as much as possible.
• Stay in this position for as long as you have the strength.
• Make sure not to bend your lower back, this is very important.

Good to know: the position with emphasis on the elbows significantly reduces the degree of stress on the joints.

After you have mastered the first version of the exercise well, try to complicate the task as follows:

• Taking the starting position, straighten your arms, palms should become a stop point.
• Watch your breath, as you exhale, try to move the fitball to your stomach, bending your knees.
• Return the ball to its original position.
• Repeat the exercise 8-13 times.

Interesting: such a simple exercise will help not only lose weight, strengthen muscle tone, but also achieve a good stretch, it is only important to systematically perform it.

This plank is a great weight loss exercise for beginners.

Reverse plank

The position, borrowed from yoga, has taken its place among the varieties of planks. With its help, you can pump up the buttocks, strengthen the back and triceps, increase the degree of endurance, understand how to breathe correctly.

This variation of the popular plank involves keeping your back in a level position, trying to stretch your spine. You can also bend your knees and make a movement resembling a bridge, do the exercise 18 times in 3 sets.

If it’s hard for you, then you can focus on your elbows.

Exercise program

Many people are concerned about how often and how many times you need to do the bar for weight loss, how long to stand on the bar.

Absolutely all variations of the exercise require the correct execution technique, as well as compliance with the schedule for increasing the load.

To make it easier for you to navigate, we offer you a 30-day weight loss bar implementation table, which is perfect for both beginners and those who have already had experience in exercising.

Advantages

Undoubtedly, this exercise is a great time and money saver. To complete it, you do not need to allocate several hours for classes and spend money, it is enough to devote 15-20 minutes a day and your body will generously thank you after a couple of months of classes. But besides this, there are a number of advantages that play the most important role:

• The effectiveness of the plank for weight loss. Yes, the exercise really works and gives an amazing effect, this is evidenced by the numerous reviews of those who managed to try to do it.
• Almost all muscle groups are involved. Performing this exercise, the muscles of the back and press, the gluteal and calf muscles, the inner thigh, biceps and triceps, as well as the chest are pumped. There is no similar exercise in the world that would give such a result without the use of simulators and special sports equipment.
• The hated "ears" in the hip area are perfectly eliminated.
• There is a great stretch.
• You will get to know every cell of your body, learn to keep balance, concentrate attention, breathe correctly.
• The waist is modelled.
• Posture improves.
• You become more resilient.
• The plank will help not only tighten the muscles, but also lose weight.

Health benefits and harms

The benefit of the bar is that it helps in the fight against such an ailment as osteochondrosis and has a positive effect on the condition of the spine. Many women noted that this is not only an ideal exercise for weight loss, but also an excellent reliever of cellulite, the so-called "orange peel". It has long been proven and confirmed by experts that the bar helps speed up the blood circulation process and improve metabolism.

If a person has a healthy body, then the plank will do absolutely no harm (if done correctly). However, there are a number of contraindications to this exercise:

1. It is undesirable to perform hypertensive patients, as the risk of a sharp jump in pressure increases.
2. Injury or pain in the spine, hernia.
3. If you had an abdominal operation less than six months ago, then temporarily give up classes, there is a risk of suture divergence.
4. The period of exacerbation of chronic diseases.