How to Plank 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 abs, flatten it, strengthen the shoulders and gluteal muscles, the plank will help you.

Is it hard to believe that doing one exercise daily can improve your strength, figure, mood and more? But this is true! This pose has many positive effects on your body. Although it may not be the easiest exercise, doing it regularly will give you lifelong benefits.

In yoga, the plank pose or Phalakasana is a pose for developing strength, as it strengthens all the major muscles of the torso, as well as the shoulders, neck, back muscles, buttocks, and quadriceps and abdominals. The plank is a form of isometric stance. Also known as in. It contracts the muscles, forcing them to hold a predetermined position. You stand on the bar, and your body does the work.

It's the most popular exercise of all fitness programs, and it doesn't require machines, equipment, free weights and a gym. All you need is your body, desire and perseverance, and you can do it at home too!

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

This is all it takes to do a simple looking steady exercise. After standing for a minute on the bar, you will feel that time does not fly so fast. By the way, the world record for men is 8 hours 1 minute and 1 second. Women's record-3 hours 31 minutes. So, you have something to try. Now everything is in order.

Useful properties of the bar for health and weight loss

Exercise not only strengthens muscles, but also has preventive and curative effect against certain diseases. With systematic implementation of exercises the effect is guaranteed. The plank is capable of:

• prevent and eliminate the first manifestations of osteochondrosis of the cervical and lumbar spine;
• Significant improvement in currency;
• relief from pain in the spine;
• stimulate blood circulation;
• accelerate 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 (classic) bar, the following muscles work:

• rectus and transverse abdominal muscles;
• biceps, triceps, deltoid;
• lumbar paravertebral muscles;
• biceps, quadriceps thighs and calves;
• buttocks muscles;
• Back and chest muscles.

Beneficial Features

1. Strengthens torso muscles. This pose is most beneficial when you're trying to build core strength because it targets all of the muscle groups in your abs. . . and you thought only abs on absWere? The plank not only works the abs, but stabilizing muscles as well as the lateral abdominal muscles, which are responsible for positioning the muscles of the hips and spine.
2. The muscles become more pronounced. The plank also loads the muscles of the shoulders, chest, legs and back. They will also increase. The functionality of this pose, combined with the isometric tension, allows the muscles of the whole body to "dry up" and become more pronounced. helps in
3. Accelerates metabolism. Muscle strength and mass, which increases with proper exercise, 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, which allows you to burn more calories.
4. Prevents back pain. As your abdominal muscles get stronger, your body has to rely less on the use of your back muscles to maintain your posture. The torso muscles now work instead of the back musclesThey are used for all exercises and work, thereby reducing the chances of back pain.
5. Your posture improves. Posture improvement 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 muscles, and abdomenYour muscles work to keep your body in order.
6. Improved coordination. The isometric holding of the posture stimulates improvements in coordination and balance in general. If you learn to do the plank efficiently, you will be able to hold an upright posture more effectively and stably.
7. Improves joint and bone health. The plank allows you to train with heavier weights while reducing the unpleasant and negative effects associated with exercises such as running and jumping. When you stand in this posture, the new vitalityBone builds up, which helps build healthy, strong bones. Physical activity performed during exercise also improves blood circulation to the joints, making them more mobile. Reduces friction.
8. Improves mood and reduces stress. Like any other exercise, the plank promotes the release of endorphins, the neurochemically active compound. Endorphins improve mood and create feelings of happiness, and stressThis pose can also relieve stress, as the body is given an opportunity to stretch when you do this exercise.

Judging by the number of pluses from its 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 posture, remember that quality is always more important than quantity or duration. As soon as your posture begins to "fall down", you should stop, One should take a break and try again on the next set or day.

correct execution technique

The algorithm for performing the movement is very simple, but still, be attentive to the little things, learn to stand on the bar correctly, competent technique is the key to success.

• Lie down on your stomach. Place your elbows on the floor at shoulder level. Place your forearms on the floor. Bend arms should form a 90 degree angle. Straighten your legs and now lean on the toes and forearmsGo. Feet can be placed together or spread hip-width apart. Make sure your elbows are under your shoulders.
• Tightly straighten your whole body. Your body should be in a straight line from head to toe.
• do not bend the spine, do not lift the pelvis;
• tighten the press;
• Breathing is even and calm.

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

simple mistake

• Raise the pelvis above head level. The position of the bar is violated. What happens? This is the most common mistake. People are often tempted to raise their hips because it will allow them to hold the pose for a longer period of time. The problem is that when you raise your hips, most of the weight falls on your shoulders. and the pose loses its meaning. This mistake causes 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, the neck should be kept in a neutral position - the head should neither fall down nor rise higher. Imagine that both the head and neck are formed by the rest of your bodyWhen the neck is not on this line and the head is down or up, you are more likely to have pain in your upper back or neck.
• Keeping the elbows raised to the side, lock the fingers together and lower the head to the desired level. As a result, the shoulders are less involved, blood rushing to the head. If you put hands on each other, this reduces the effectiveness of the pose. When your hands hold each other, the abdominal muscles work less. Always keep your arms apart, extend them in a straight line from your elbows, place your hands on the floor.
• Deflection in the lower back. If you continue to stand in a pose with this kind of error, you may have problems with your lower back. When you arch your back, the weight of your body's musclesInstead, the vertebrae and the connections between them hold the load. This mistake results in lower back pain. Correct the error by slightly rotating the pelvis. This will keep your back straight. It is also useful for tightening the buttocks.
• The hips are too low. If your hips go too low, the entire weight of your body will rest on the lower vertebrae, although the muscles of the torso must be working. It seems easier to bend the back than the muscles, but thenExercise loses its meaning.
• A rounded back is a sign that your shoulders are sloping. People sometimes make this mistake to compensate for a weak torso. Due to the excessive tension in the muscles of the back, neck and shoulders, this mistake can be a problem for people with a weak torso for a long time. To correct this error, move your shoulders down, away from your ears. The trapezius muscles and muscles of the middle back (upper back muscles) should be tightened so that the back is stretched. To prevent the goal from being scored.

beginner tips

Exercise on a yoga mat or towels so hard floors don't make your elbows uncomfortable. Warm up by stretching or doing some simple exercises for three minutes before exercising. On the first day, just stand at the bar for 20 seconds. That's a start. Enough for. To facilitate the exercise, put your feet hip-width apart.

If you do not feel very confident even in this position, then do it with your knees.

After a few days, when the muscles become stronger, straighten one leg and complicate the bar with the knees by holding the weight. Stay like this for 30 seconds, then switch legs. After completing the exercise, we recommend doing Balasana- A child's pose. This will relieve tension and relax the core muscles.

Is it possible to bar during menstruation

Certainly yes. There are many things you can do during menstruation, especially sports. Some young women may use critical days as an excuse not to study, but to lie on the couch, leaves shining through, can buy a couple of cakes. But you will not. If during this period there is a catastrophic drop in your strength and mood, it is better to slow down with training. And if the critical days are not so important for you, So stand on the bar for health.

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

Not sure how long to hold plank pose? Hold until you find it difficult to maintain the correct technique, or hold it until you feel your muscles start to ache and your body trembles - then hold it for another 5-10 seconds.

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

Remember that the main thing is technique. It is better to stand with perfect form for 20 seconds than for 40 seconds with your lower back arched.

Plank every day, but leave one day a week to rest.

But you need to understand that everything depends on the capabilities of your body. By starting to train and evaluate your strengths, you will be able to choose the best option and time, and you will be in this position for health benefits and happiness. Will stand together

When it is better to do plank for weight loss is up to you. After all, it is good because it requires nothing more than your body and a little space. The exercise can be done in the morning, evening and day, But you should not do it immediately after eating and immediately before sleeping.

how to live longer in the plank

Regular training will allow you to technically stand on the bar longer. But other points are also important:

• Comfortable shoes and clothes. Make yourself comfortable in this sense. You should not be deterred by the cutting shoulder strap of the top or the slipping sneakers.
• A soft enough mat or towel that will allow you to stay in the pose for a longer period of time. After all, the pain from the hard floor you feel in the elbows can make you give up prematurely.
• Ventilated room. You need oxygen.
• turn on the music
• Keep yourself calm, turn off your phone, take care not to get distracted unintentionally.
• Mentally motivate yourself. Words: "My body is working, the muscles are getting stronger, I am becoming more beautiful! " Good job.
• Do warm up before exercise.
• Use a stopwatch. When you see how the seconds go by, it inspires.

Popular plank options: technique, nuances and differences

Classic

You should be leaning on your toes and your forearms. Arms are bent at the elbows at a 90-degree angle, forearms parallel to each other. Your body is a straight line from head to toe. Tighten your buttocks and leg muscles. Take it. Do not lower your pelvis, do not raise or lower your head. Breathing is even.

full or straight arms

Straighten your arms and raise your hips while keeping your hands on the floor. This plank may seem easier for some people who have a more developed upper body. This variety will stabilize the shoulders more than the classic. Fingers should be wide and middle should be straight ahead. Rotate the inner part of your elbows forward to engage your biceps.

side

Lie on your right side, keeping 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 form a straight line. You should feel tension in the groin areaPull your left hand towards the ceiling or place it on your left thigh. Stay in this pose for a few seconds, then repeat the same with the other, left side of the body. If you feel that one part of your bodyIf one is stronger than the other, keep doing the same number of repetitions on each side to make them equally strong.

Lateral With Leg Lift

When you can hold the side plank for a minute, you can try this variation. Get into a side plank position and, holding the position, lift your upper leg a few inches off the floor, then, stretch your muscles. Keeping tension, lower it back down, controlling the movement of your leg. Do 10 reps, then repeat on the other side.

with lowering of the lateral hips

Standing in a side plank, lower your pelvis without touching the floor, then return to the starting position. What delivered? The load on the slant increased.

full leg raise

Start in a full plank position, rest your hands on the floor and keep your hips and abs tight. Lift one leg while squeezing your buttocks. Keep your leg in the air for a few seconds, then move to the other legAnd do the same. It is not necessary to lift your legs too high, it is necessary to spread them away from you. Do 10 repetitions with each leg.

keel over

Sit on the floor. Place your hands on the floor, move them back slightly. Raise your pelvis. The palms should be strictly under the shoulders. Opera on the palms and heels. Tighten your body, it should form a straight line.

on fitball

We do the classic plank, but we raise the legs with the help of a fitball. The ball is under the feet.

military or dynamic

Start in the original plank position with your forearms on the floor. Now, push off first with your right hand, then with your left, into a full plank position. After that, lower yourself back to the original position, thenStart on the right side. Do 10 reps on each side -- 10 reps on the right side, then 10 reps on the left.

rock climber or knee bridge

Start in a full plank position, then tighten your abdominal muscles and use your lower abdominal muscles to pull your right knee toward your chest. Return the right leg to the starting position and repeat the exercise for the left leg. Keep repeating this exercise 20-30 times with both knees. You can do it quickly or slowly, the main thing is correct technique, as it is more important than speed.

with alternating shoulder touches

Start in a full plank position, keeping your hips as stable as possible. Reach your left shoulder with your right hand. Return your right arm to its original position, then touch your right shoulder with your left. Keep repeating this for 20-30 times.

But now that you know a lot more about the bar than before, you ask, how many kilograms 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. Will help. If you want to lose weight, start burning more calories than you take in. A simple rule of maths works in losing weight: If losing more has come, then allExcess goes into body fat. I wish we could learn how to save money the way our body stores fat! Do the plank in conjunction with these tips:

Useful tips for training and weight loss

• Eat eggs for breakfast. Consuming eggs in the morning has many positive properties, one of which is rapid weight loss. If you replace the bread eaten by many people for breakfast with eggs, you will lose weight that day. You will lose more calories and fat and become better satiated.
• Drink coffee (preferably black). Coffee contains a large amount of antioxidants and has many health benefits. The caffeine in a cup of coffee speeds up the metabolism by 3-11%. Ingredients should not be mixed, as this completely eliminates its benefits.
• Eliminate 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 strong risk of obesityas well as diabetes and other heart diseases. Eliminate sugar from your diet if you want to lose weight. Look for labels on packages, even so-called "healthy" foods with a lot of sugarMight be possible.
• Eat less processed carbohydrates. Refined or processed carbohydrates are found in pasta and white bread. These carbohydrates are usually made from grains in which all other nutrients, such as protein and fat, have been removed. cause spikes in insulin levels. A surge of insulin stimulates appetite and the desire to eat something sweet. Refined carbohydrates are closely linked to obesity. If you're going to eat carbohydrates at all, eat them whole, With natural fiber.
• Control portions. Portion control or calorie counting is very helpful. Counting calories at every meal helps motivate you to lose weight. Anything that gives you more information about your diet will be helpful.
• Eat more protein. Protein is the most important thing for weight loss. Eating protein-rich foods speeds up metabolism and allows for 100 more calories to be burned per day. Plus, the food contains more than you normally consume. 400 calories to go is less. Also, your desire to eat in the evening and craving for sweets will also decrease.
• Add whey protein to your diet. If you find it difficult to include enough protein in your diet, start taking a protein powder supplement to get enough protein.
• Eat "real" food. If you want to be a healthier person, you'll have to completely switch over to a menu of whole foods. These foods fill you up, it's hard to overeat, and gaining weight on such a diet is great. Difficult if most of your food is unprocessed.

daily diet example

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

What else can you do to lose weight fast?

aerobic exercise

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

strength training

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

high intensity interval training

By not exercising for a long time, you will speed up your metabolism, increase your stamina and burn extra calories.

The plank develops a sense of balance and trains willpower and character. In this, standing for a few seconds longer every day and not letting yourself give up, you build your character and become stronger. Maybe this exercise is a mustThis will be the beginning of a beautiful, athletic body that you will be proud of.