Plank for weight loss of the abdomen: how to do the bar correctly

The plank is an ideal exercise for those who have a great desire to have a beautiful and toned figure, but do not have a lot of free time for playing sports. The plank exercise is universal, it involves the muscles of the whole body.

In order to get a good result, it is necessary to follow the execution technique. If it is not followed, you will not see the expected result.

1. You need to lie on your stomach
2. lean on your elbows so that an angle of 90 degrees is formed
3. sobra in with all our strength, we stand on our forearms and toes

Thus, only the elbows and toes touch the floor. The body of the body should form a straight line parallel to the floor.

The duration of the plank exercise for weight loss depends directly on your physical fitness. You need to start with 1-2 minutes for 3 sets. The main advantages of the "Planck" for the body and the figure as a whole are:

• Tight and firm buttocks
• Reducing the percentage of subcutaneous fat and, as a result, getting rid of cellulite, so hated by all girls
• Strengthening the muscles of the back. Relieves pain in the lumbar region. A muscular corset is formed, which prevents the occurrence of various injuries cn other
• Prevents the appearance of osteochondrosis
• A flat stomach is formed, a relief is drawn
• A multi-joint exercise that also engages the muscles of the arms, which has a positive effect on their appearance. Hands look very aesthetically pleasing and toned
• On average, you burn 12 kcal per session. It all depends on the complexity and variety of the plank exercise.
• Availability, this exercise does not require expensive equipment and special conditions for its implementation
• Engages all muscle groups
• Requires minimum time
• As a reward, subject to all requirements, you will receive a slender and toned reflection in the mirror.

As for the cons, in this case they are absent. The only unpleasant consequence of this exercise is muscle pain. But this is a pleasant pain that tells you that you did everything right and your muscles got the right load. A contraindication to the exercise is a hernia of the spine.

You also need to be careful for those who have spinal injuries and joint problems.

Before starting this exercise, you need to warm up. Warm up the muscles to avoid injury and strain.

• The most important rule when doing a plank exercise is a flat back.
• Legs should be straight. If you slightly bend them at the knees, then the load will immediately go to the back, which can provoke an injury.
• It is necessary to maintain tension in the buttocks throughout the entire time. Since this allows you to strengthen the gluteal muscles.
• Make sure your elbows are directly under your shoulder.
• Shoulders, head and neck should form one line.

Elbow plank exercise- emphasis falls on the elbows. When performing, it is necessary to ensure that they are strictly under the shoulders. The body is parallel to the floor, the lower back does not bend, the knees are not bent. You can change the width of the setting of the feet. The narrower the feet, the more difficult the exercise.

Plank exercise on hands is a more simplified version. The hands should be strictly under the shoulders, the legs are straight, the lower back does not bend.

Exercise plank on the arms and one leg. In order to start this exercise, you need to take a pose as for a plank on your hands. Hands shoulder-width apart, one leg is in the middle, without looking up from the floor, and lift the second up. You need to hold this position of the bar for as long as endurance allows. Then you need to change the leg, and do the same manipulations with the other leg.

Plank exercise on legs and one arm. The starting position of the legs is slightly wider than the shoulders, the palms are close to the center, raise one arm and stretch it forward or to the side and hold out in this position for the maximum amount of time. Then change hands and do the same. If you perform this exercise with your elbows, then this will be a complicated option.

Plank exercise with arm and leg raises. Starting position - emphasis on hands, feet shoulder width apart. At the same time we raise the left leg and right arm, linger in this position, strain the muscles. Next, change the arm and leg, do the same.
"Grasshopper". You need to stand on your hands, feet together. From this position, we raise the right leg bent at the knee to the right shoulder, the left leg to the left shoulder. You need to perform the exercise for the maximum number of times.

Side plank at the elbow. You need to lie on the floor on the side and stand on your right elbow. The legs should be kept straight, the left foot should be in front of the right. Raise the pelvis up and the left arm. The body should represent a straight line. We stand in this position for the maximum amount of time, then we lower ourselves and do the same with the other side.

Side plank on the arm. This is a more simplified version of the previous plank. Exercise should be performed on an outstretched arm.

Side plank with elbow and knee abduction. Initial position - side plank on the left hand, stretch the right hand behind the head straight. Then you need to simultaneously bring your right hand and knee to each other. Repeat this movement the maximum number of times, for endurance.

Inverted plank. Sitting on the floor, we put our palms behind our backs shoulder-width apart, resting on our heels and palms, and raise our torso up. The body must form a straight line. Do this movement as many times as your physical fitness allows.

"Plank" on the ball. To complete this exercise, you will need equipment, a ball. Initial position - plank on the elbows, with emphasis not on the floor, but on the ball. Legs should be straight. You need to hold out for 3 seconds and kneel a little, then repeat the process another 8-15 times in several approaches.