How to make planks for weight loss: tips and tricks for beginners

If you want to pump up the press, strengthen the core muscles of the core, tighten the abdomen, make it flat, strengthen the shoulder and gluteal muscles, the plank will help you.

Is it hard to believe that an exercise daily can improve your strength, figure, mood and more? But it's true! This position has many positive effects on your body. While it may not be the easiest exercise to do, doing it regularly will give you lifelong benefits.

In yoga, the plank position or Phalakasana is a position to develop strength, as it stretches all the large muscles of the torso, as well as the shoulders, strengthens neck, back muscles, buttocks and quadriceps and abdomen. The plank is also known as the isometric position. It pulls the muscles together and forces them to hold a predetermined position. You stand at the bar and your body works.

This is the most popular exercise in all fitness programs and it does not require machines, equipment, free weights and gym. All you need is your body, desire and perseverance and you can do it yourself at home!

The plank will help speed up the metabolism, improve blood circulation, and the exercise is suitable for everyone: both beginners and experienced, both men and women. You will find this exercise in yoga, Pilates, stretching, bodybuilding.

A seemingly simple static exercise only works that way. After standing at the bar for a minute, you will realize that time does not fly by so fast. The world record is 8 hours, 1 minute and 1 second for men. Women's record - 3 hours 31 minutes. So you have something to strive for. Now about everything in order.

The bar's useful properties for health and weight loss

Exercise not only tightens the muscles, but also has a preventive and healing effect against certain diseases. The effect is guaranteed with the systematic implementation of the exercise. The plank is capable of:

• prevent and eliminate the first manifestations of osteochondrosis of the cervical and lumbar spine;
• significantly improve attitude;
• relieve pain in the spine;
• stimulate blood circulation;
• speed up metabolism;
• burn calories.

Please note that the last two points indicate that this exercise contributes to weight loss.

Which muscles work

During the execution of the standard bar (classic) the following muscles work:

• Rectus and transverse abdominal muscles;
• Biceps, triceps, deltoid;
• Paravertebral muscles of the lower back;
• Biceps, quadriceps thighs and calves;
• Muscles in the buttocks;
• Muscles in back and chest.

Beneficial properties

1. Strengthens the muscles of the torso. When trying to build core strength, this position is the most beneficial because it targets all the muscle groups in your abdominal muscles. . . and you thought there were only abdominal muscles on the stomach? The plank acts not only on the abdominal muscles, but also the stabilizing muscles as well as the lateral abdominal muscles, which are responsible for the position of the hips and back muscles.
2. The muscles become more pronounced. The plank also loads the muscles in the shoulders, chest, legs and back. They will also grow. The functionality of this position, combined with isometric tension, helps the muscles throughout the body to "dry out" and become more pronounced.
3. Accelerates metabolism. Muscle strength and mass, which is increased with proper training, has another great property, in addition to increased strength and a good figure - an accelerated metabolism! When you increase muscle mass, you speed up your resting metabolism, allowing you to burn more calories.
4. Prevents back pain. As your abdominal muscles get stronger, your body should rely less on using your back muscles to maintain your posture. Instead of the back muscles, the torso muscles now work, which are used for all exercises and work, reducing the likelihood of back pain.
5. Your posture improves. Improving posture is most often achieved by strengthening the health and strength of the muscles of the back and torso. When you assume the plank position, your back, neck, shoulder and abdominal muscles work to organically hold your body in place.
6. Improved coordination. Isometric retention of posture stimulates the improvement of coordination and balance in general. If you learn to perform the plank skillfully, you will also be able to hold an upright position more efficiently and stably.
7. Improves joint and bone health. The plank allows you to train with heavy weights while reducing the unpleasant and negative effects associated with such exercises as running and jumping. When you stand in this position, a new living bone is created, which helps build healthier, stronger bones. Physical activity performed during exercise also improves blood circulation in the joints, making them more mobile. Reduces friction.
8. Improves mood and reduces stress. Performing the plank, like any other exercise, promotes the release of the neurochemically active compound endorphin. Endorphins improve mood and create a feeling of joy and also help relieve stress. This pose can also relieve tension as the body is given the opportunity to stretch while doing this exercise.

Judging by the number of pluses from the implementation, it is not difficult to understand why it is so popular.

Whether you are just starting out or just adding a minute to your time in this pose, remember that quality is always more important than quantity or duration. As soon as your posture starts to "fall apart", you should stop, take a break and try again on the next set or day.

Correct execution technique

The algorithm to perform the movement is very simple, but nevertheless you need to pay attention to the little things, learn to stand at the bar properly, competent technique is the key to success.

• Lie on your stomach. Place your elbows on the floor at shoulder height. Place your forearms on the floor. Bent arms should form a 90 degree angle. Straighten your legs and now lean on your toes on your feet and on your forearms. The feet can be placed together or spread at hip-width distance. Make sure your elbows are under your shoulders.
• Tighten and straighten your whole body. Your body from top to toe should be in a straight line.
• Do not bend the spine, do not lift the pelvis;
• Tighten the press;
• Breathing is even and calm.

There are many variations of this exercise. But if you master the technique of performing the classic plank, then there will be no problems with other options.

Common errors

• Raise the pelvis above the level of the head. The position of the rod itself is violated. What does this lead to? This is the most common mistake. People often feel tempted to raise their hips because this will allow them to hold the position longer. The problem is that when you lift your hips up, most of the load falls on your shoulders and the position loses its significance. This defect leads to the development of pain in the shoulders and back. Keep your hips in a straight line between your heels and shoulders.
• Deflection in the cervical region. Overloaded neck muscles. When performing, keep the neck in a neutral position - the head should not fall or rise higher. Imagine that both the head and the neck are parts of a straight line created by the rest of your body. When the neck is not on this line and the head is down or up, you are more likely to notice pain in your upper back or neck.
• Lift your elbows to the side, connect your fingers in the clasp and lower your head below the desired level. As a result, the shoulders are less involved as the blood flows to the head. Holding your hands together will reduce the effectiveness of the position. When your hands hold each other, the abdominal muscles work less. Always keep your arms apart, stretch them in a straight line from your elbows, and keep your hands on the floor.
• Deflection in the lower back. If you continue to stand in a position with such a defect, you may have problems with your lower back. When you bend your back, the weight of your body stops straining the muscles, instead the vertebrae and the connections between them hold the load. This defect leads to pain in the lower back. Correct the error by easily turning the pelvis. This will make your back straight. It is also helpful to tighten the buttocks.
• The hips are too low. If your hips go too low, the weight of your entire body will rest on the lower vertebrae, although the muscles of the torso should work. It seems that it is easier to lean on the back than on the muscles, but then the exercise loses its meaning.
• A rounded back is a sign that your shoulders are bent. People sometimes make this mistake to compensate for a weak torso. The defect allows people with a weak torso to hold a pose longer due to excessive tension in the muscles of the back, neck and shoulders. To correct this error, move your shoulders downward, away from your ears. The trapezius muscles and the muscles of the middle part of the back (the muscles of the upper back) should be tightened to prevent the back from rounding.

Beginner tips

Perform the exercise on a yoga mat or towel so that the hard floor does not make your elbows uncomfortable. Before exercising, warm up by stretching or doing some simple exercises for three minutes. The first few days, stand at the bar for only 20 seconds. This is enough for a beginner. To facilitate the exercise, place your feet hip-width apart.

If even in this position you do not feel completely safe, do so from your knees.

After a few days, when the muscles get stronger, you complicate the bar from the knees by straightening one leg out and keeping it in weight. Stay like this for 30 seconds, then change legs. After completing the exercise, we recommend taking the balasana position of a child. This will relieve tension and relax the core muscles.

Is it possible to do the bar during menstruation

Definitely yes. During menstruation you can do many things, especially sports. Some young ladies may use critical days as an excuse not to study but to lie on the couch, flip through glamor, afford a few cakes. But you will not do it. If during this period you have a catastrophic drop in strength and mood, then it is better to slow down with exercise. And if the critical days are not so critical for you, then stand at the bar for health.

How long do you have to stand on the bar to lose weight?

Not sure how long to hold the plank position? Hold until you have difficulty maintaining the correct technique, or hold it until you notice that your muscles begin to hurt and your body begins to shake - then hold it for another 5-10 seconds.

If it's your first time in this pose and you easily find yourself standing for 1 minute, congratulations. You are in satisfactory physical condition. But if you are completely new to the sport, then you can start with 10 seconds, do five repetitions a day. After a while, when the muscles get stronger, do 4 rounds of 30 seconds, each time increasing the duration of the exercise by 1 second.

Remember that the most important thing is the technique. It is better to stand for 20 seconds with perfect shape than 40 seconds with the loins curved.

Plank every day, but let one day a week rest.

But you have to understand that everything depends on the abilities of your body. When you start training and evaluating your strength, you will be able to choose the best option and time and you will be in this position with health benefits and with joy.

When it is better to make the plank for weight loss is up to you. After all, it is good because it requires nothing but your body and a little space. Exercise can be done in the morning and in the evening and during the day, but you should not do it immediately after eating and immediately before bedtime.

This is how you stay longer in the plank

Regular exercise will allow you to stand at the bar longer and more technically. But other points are also important:

• Comfortable shoes and clothes. Make yourself comfortable in this sense. You should not be distracted by the cutting shoulder strap on the top or sliding sneakers.
• A soft enough mat or towel that allows you to stay in the position for longer. After all, the pain of a hard floor felt in the elbow can make you give up prematurely.
• Ventilated room. You need oxygen.
• Turn on the music.
• Keep quiet, turn off your phone, be careful not to be inadvertently distracted.
• Motivate yourself mentally. Words: "My body is working, my muscles are getting stronger, I'm getting prettier! " Work great.
• Do a warm up before training.
• Use a stopwatch. When you see how the seconds increase, it motivates.

Popular plank options: technique, shades and differences

classic

You need to lean on your toes and on your forearms. The arms are bent at the elbows at an angle of 90 degrees, the forearms are parallel to each other. Your body from head to toe is a straight line. Tighten your buttocks and leg muscles. Do not lower the pelvis, lift or lower the head. Breathing is even.

Full or straight arms

Straighten your arms and lift your hips, keeping your hands on the floor. This plank may even seem lighter for some people who have a more developed upper body. This variant will make the shoulders more stable than the classic one. The fingers should be wide apart and the middle finger should point straight ahead. Rotate the inside of your elbow forward to activate your biceps.

Transverse

Lie on your right side and place your feet on top of each other. Place your lower right elbow directly under your right shoulder and lift your thigh off the floor to create a straight line. You should feel tension in the waist area. Stretch your left arm toward the ceiling or place it on your left thigh. Hold this position for a few seconds, then repeat the same with the other left side of the body. If you feel that one side of your body is stronger than the other, continue to perform the same number of repetitions on each side to make them equally strong.

Side by side with leg lift

When you can hold the side plank for a minute, you can try this variant. Stand up in a side plank position and hold the position, lift your upper leg a few inches off the floor, then tense your muscles, control the movement of your leg, lower it back. Do 10 repetitions, then repeat on the other side.

Lateral with lowering of the hips

Stand on a side plank, lower the pelvis without touching the floor, and then return to the starting position. What gives? Increased load at an angle.

Full leg lift

Start in a full plank position, rest your hands on the floor and keep your hips and abdomen tight. Lift one leg up, squeezing your buttocks. Hold your leg in the air for a few seconds, then move to the other leg and do the same. It is not necessary to raise your legs very high, it is important to stretch them away from you. Do 10 repetitions with each leg.

Backwards

Sit on the floor. Lay your hands on the floor and take them back a little. Lift the pelvis. The palms should be strictly below the shoulders. Opara on palms and heels. Tighten your body, it should form a straight line.

On fitball

We perform the classic plank, but we raise the legs using a fitball. The ball is under your feet.

Army or dynamic

Start in the basic plank position with your forearms on the floor. Now push first with your right hand, then with your left, move to a full plank position. Then lower yourself back to the base position, starting again on the right side. Do 10 reps on each side - 10 reps on the right, then 10 reps on the left.

Rock climbing or kneeling

Start in full plank position, then tighten your abdominal muscles and pull your right knee toward your chest using your lower abdominal muscles. Return the right leg to the starting position and repeat the exercise for the left leg. Continue to repeat the exercise with both knees 20-30 times. You can do it fast or slow, the most important thing is the right technique because it is more important than speed.

With alternating shoulder touches

Start in a full plank position and keep your hips as stable as possible. Reach with right hand to left shoulder. Return your right hand to its original position, then touch your right shoulder with your left hand. Continue repeating this exercise 20-30 times.

But now that you know a lot more about the bar than before, you ask, how many kilos can you lose with the help of exercise? Maybe the answer will disappoint you, but if you do not create a calorie deficit in your diet, then even this 30-day fat burning program will not help you lose weight. It will help strengthen the muscles, make them stronger. If you want to lose weight, you need to start burning more calories than you consume. A simple math rule works by losing weight: If more has been lost than lost, all excess goes to body fat. I wish we could learn to save money the way our bodies store fat! Perform the plank by combining it with these tips:

Useful tips for training and weight loss

• Eat eggs for breakfast. Eating eggs in the morning has many positive properties, one of which is accelerated weight loss. If you replace the bread that many people eat for breakfast with eggs, then you will lose more calories and fat for that day and get better satiated.
• Drink coffee (preferably black). Coffee contains a huge amount of antioxidants and has many health benefits. The caffeine contained in a cup of coffee speeds up the metabolism by 3-11%. But sugar or other high calorie ingredients should not be added to coffee as this completely eliminates the benefits.
• Remove hidden sugar from your diet. Sugar is one of the most harmful ingredients in the current human diet. Many people consume too much sugar. Studies have shown that both sugar and fructose syrup are associated with a high risk of obesity, as well as diabetes and other cardiovascular diseases. If you want to lose weight, remove sugar from your diet. Beware of labels on packages, even so-called "healthy" foods can contain a lot of sugar.
• Eat fewer processed carbs. Refined or processed carbohydrates are found in pasta and white bread. These carbohydrates are usually made from grains that have had all other nutrients removed, such as proteins and fats. These types of carbohydrates cause increases in insulin levels. Insulin increases stimulate hunger and the desire to eat something sweet. Refined carbohydrates are closely linked to obesity. If you are going to eat carbs at all, then eat them whole, with natural fiber.
• Control portions. Portion control or calorie counting is very helpful. Counting calories at each meal helps motivate you to lose weight. Anything that tells you more about your food will be helpful.
• Eat more protein. Protein is the most important for weight loss. Eating protein-rich foods speeds up your metabolism and allows you to burn 100 more calories a day. At the same time, the food itself contains 400 fewer calories than you would normally consume. You will also lose the urge to eat in the evening and the urge for sweets.
• Add whey protein to your diet. If you have difficulty adding enough protein to your diet, start taking a protein powder supplement to get enough protein.
• Eat "real" food. If you want to be a healthy person, you need to completely switch to a whole food menu. These foods fill you up, are hard to overeat and very hard to put on such a diet if most of your food is unprocessed.

Daily diet example

• Breakfast: 2 slices wholemeal toast + 2 hard-boiled eggs + hot sauce (optional)
• Snack: 1 cup of berries, blueberries, for example + a handful of nuts;
• Breakfast: 100 g salmon + avocado + 1 wholemeal bread + 1 glass of greens;
• Afternoon snack: broccoli and cauliflower + 2 tablespoons unsweetened yogurt;
• Dinner: 130 g lean steak + stewed carrots + Brussels sprouts + 1 tablespoon olive oil;
• And at night (possible for an hour) 150 g of cottage cheese (of course without sugar).

What else can you do to lose weight faster?

Aerobic training

Exercising aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health. Cardio is especially effective in removing belly fat, unhealthy fat that accumulates around organs and causes disease.

strength training

This will speed up your metabolism and prevent you from losing muscle mass. Of course, it is important not only to lose fat but also to gain muscle. Therefore, strength training is essential.

High-intensity interval training

By not spending a lot of time exercising, you will speed up your metabolism, increase your endurance and burn extra calories.

The plank develops a sense of balance and trains willpower and character. If you stand in it every day for a few seconds longer and do not allow yourself to give up, you build your character and become stronger. Perhaps this exercise will be the start of a beautiful, athletic body that you will be proud of.