“Plank” is one of the most popular and most effective exercises around the world. She makes us work, not only on the stomach, but also on the muscles of the whole body. Always give it 5 minutes a day and you will be surprised by the results.
The essence of the exercise is to “float” above the floor for several minutes at least once a day, relying only on the hands and feet. Undoubtedly, being placed in such a position for even 2 minutes – is not an easy task. At that point, a large number of muscles activate. But, as a result of this exercise you will have a strong back, tight buttocks with no cellulite, sculptural legs, flat stomach and beautiful hands.
“Plank” is a static exercise. There isn’t any movement, so it is important to keep the body properly.
Lie on the floor with your belly down. Bend your elbows at 90 degrees and place yourself in a lying position on the elbows. The body should form a straight line from head to toe. Rely only on the forearms and the fingertips on your feet. The elbows are directly under your shoulders. Keep your body as straight as possible, strain the abdominal muscles and do not relax. Try not to drop your hips toward the floor.
Feet. Assemble them. It will be more difficult to keep the balance which will increase the pressure on the abdominal muscles.
Legs. They should be straight and tight, otherwise, the pressure in the right abdominal muscle, holding the lumbar spine, will also be reduced.
Buttocks. Stretch and do not relax until the end of the exercise, as this increases the activation of all muscles of the lower torso.
Back. The most important moment. When properly performing the exercises, your lower back should be flat. This means that you should not be rounded or dented. Imagine that your back is firmly clung to the wall.
Belly. Bring it in, and in such a situation, try to bring it in even below the ribs. During the exercise, keep the belly in such a position, but do not hold your breath.
Elbows. To avoid unnecessary load on the shoulders, put your elbows directly below the shoulder joints.
Stay in this position for as long as you can. To begin with, 10 seconds are enough.
As a rule, people with different physical readiness maintain this posture for 10 seconds to 2 minutes. After a break of 2 minutes, repeat the exercise. 5 repetitions will be enough. If you are a beginner, do not try to break the record, start slowly.
It is very important to do this exercise every day, preferably at the same time.
Tight buttocks. The exercise is focused on gluteal muscle and hamstring legs. That way you will not only get the desired shape of the buttocks, but you will also get rid of the cellulite.
Strong back. During the exercise the muscles of the lower back, shoulders and neck are active. So, this exercise can serve as prevention of osteochondrosis in the neck and spine. In addition, it relieves the pain in the shoulders and between the shoulder blades, which occurs as a result of carrying heavy bags or sitting at a desk for a long period of time.
Tight attractive legs. The main burden of the exercise falls on the feet. In doing so, all the leg muscles – from the hip to the calves are included. There is no room for concern if you feel a burning sensation in the muscles – it is a sign that the muscles work.
Tight hands. It is obvious that along with the legs, there is also intensive training on the hands with this exercise. They hold half the body weight.
A flat belly. When the whole body is tense, it automatically triggers the abdominal muscles, the bottom ones, as well as the side ones.
CHALLENGE – Plank Exercise – In 28 days – a new look of your body
Track and follow this plan, and in 28 days you will create a new look to your body.
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – break – break with muscles
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – break for the muscles
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 to 120 seconds
Day 17 to 120 seconds
Day 18 to 150 seconds
Day 19 – break for the muscles
Day 20 to 150 seconds
Day 21 to 150 seconds
Day 22 to 180 seconds
Day 23 to 180 seconds
Day 24 to 210 seconds
Day 25 – break for the muscles
Day 26 to 210 seconds
Day 27 to 240 seconds
Day 28 – At least 10 minutes or as long as you can do it
And here you have a video that perfectly illustrates how to properly do the Plank exercise.
The health benefits of Plank exercise
Regular exercise of Plank will lead to a stable and balanced position of the body, also the abdominal muscles are vital for the position of the neck, back, chest and shoulders.
During Plank, your calves of the bone and shoulder extend and stretch, on the bone and shoulders, as well as the arches, toes, and loggia. Side Plank will also engage the oblique muscles, and stretch the fingers. It will also help to support the body weight easier.
Improving upon doing other exercises
Plank will improve the balance of the body, as well as a general ability in all types of exercise.
Reduced risk of injury to the back and spine
Plank will significantly strengthen the muscles, without applying great pressure on the hips and spine. In this way, it will also reduce pain and support the entire back.