Plank is an exercise that was included in at-home workouts a couple of decades ago. Then, people gradually forgot about it. Newfangled simulators appeared on the market that helped to “achieve perfect six pack on the stomach”, as well as freshly developed training complexes.
Lately, plank again appeared on the sports horizon. How come? Let us clear up what opportunities provides a seemingly simple exercise and what kinds of plank exist.
It is a static exercise, and this fact basically causes doubts in people, who desire to get toned and well defined muscles. What is our psychology like in fact? Everything must be hard. And here, all you have to do is to stand in plank for a minute or two.
Well, you have to do your best to do it correctly, even if for a minute. Exercise involves several muscle groups in the process. IF you change the position of the hands and feet, experiment with the number of support points, you will work through your:
In fact, you will work through a lot of different muscle groups. The most pleasant is the fact that this exercise does not require any special conditions. You can do the plank exercises anywhere, including:
Any space or place that provides you with an area for support, suits perfectly well for doing the plank exercises.
To perform these exercises do not need additional equipment, but at the same time they are very effective for the abdominal and body muscles. If you never have enough time for sports, plank is a godsend for you. One-minute exercise instantly warms up the entire body, and if you do the plank every day, you will notice that you managed not only to build muscles, but also became more enduring.
We will show you the classic and advanced plank types. The only important thing is to comply with the technique. Even if you do the plank for a shorter period of time, it will be a lot more, if you do it properly, instead of keeping it longer and incorrectly.
PLANK WITH STRAIGHT ARMS
Begin with 1 minute, increase the time by 30 seconds every two days. Thus, you will gradually bring the plank to 3 minutes. If you are tired, do not lower your knees to the floor. Instead, switch to the “dog face down” position. This will help you relax and preserve the effect.
ELBOW PLANK (complicated version of the classic plank)
If you cope easily with the elbow plank, it means that you are doing something wrong! In this position, the muscles that hold your body in a straight position are strained. Not only your stomach muscles build, but the muscles of the arms, back and front surface of the thigh, as well.
STRAIGHT ARMS OR ELBOW SIDE PLANK (complicated version)
Start from 1 minute on each side. If it’s too hard, rest, and, of course, in the “dog face down” position. Return to the starting position and hold on for a minute. You will notice that you need less rest each next time, since you are getting sturdier. Then increase the time.
TWO POINT CONTACT SIDE PLANK
If you have mastered the complicated version of the side plank, it’s time to move to a new level and leave only two points of contact.
And who said that it would be easy! Yet the exercise is most effective and works on almost every muscle of your body.
PLANK ARM OR LEG RAISE
This plank version is complicated by a reduced number of contact points.
ELBOW PLANK WITH ARM OR LEG RAISE
Why are there so many plank types in fact? Because this remarkable exercise is perfect by the fact that even a small change in it increases the load manifold. For the previous exercise, we reduced the points of contact. Getting down onto the elbows, we will increase the load, since keeping the body straight will become even a more difficult task.
Maintain each position for at least a minute. Make sure that your plank is, first and foremost, correct – that is, straight.
In fact, this exercise is the yoga asana “Chaturanga dandasana”.
Keep an eye out for the elbows. Look forward and do not forget to breathe! Exercise is quite a difficult one, so maintain this position, as far as possible, and gradually increase the time.
STRAIGHT-ARM PLANK WITH ARMS CROSSED
Pay attention to the breath – it should be even.
Keep in mind that you need to keep the back straight and maintain it for one minute.
COMPLICATED REVERSE PLANK
At first. begin with a short execution time, hold on for 20 seconds, and make sure that you do it correctly. Gradually increase the time.
Make sure that there is a straight line at the bottom and your knees do not move apart. Do not lower your tailbone and do not throw your head back! Keep the plank for 30 seconds, and do not forget to breathe deeply and evenly.