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Plank workout to strengthen the muscles and lose weight


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Plank workout to strengthen the muscles and lose weightPlank workout is perhaps the best exercise for strengthening the muscles of the cortex and the abs on the stomach. Regularly performing various kinds of exercise strap for 15 minutes, you will be able to improve the flexibility and general condition of the body, increase mood and reduce back pain, and lose weight and make the abdomen flat.

 

In fact, people who continuously make stands on elbows and other variants of this movement, feel much more confident always and everywhere! Therefore, let’s roll up our sleeves and learn how to carry out this incredible plank workout correctly and at the same time understand, what is useful is the exercise for the body of women and men!

 

What is a plank?
Plank workout is an exercise with its body weight. It is also known as Kumbhakasana (in Sanskrit) and is part of one of the main complexes of yoga, the complex of the Sun. Within a few minutes, you keep your body on your toes and forearms until your head looks down (or in the side). This is a static exercise that does not require any equipment. Its effectiveness is enormous, as will be discussed in the next section.

 

 

How useful is the plank workout?

Regularly doing plank workout can benefit you in many ways. From help in losing weight and getting a flat and beautiful tummy to improve mood. The following is a list of what else is the benefit of the plank workout for women:

 

Improves posture.
Planks strengthen the muscles of the cortex and lower back, thereby improving your posture.


Reduces fat on the abdomen.
A sagging belly is an indispensable gift that most of us get for bad habits. If you want to remove all these extra inches, then you need a plank. By increasing and strengthening the primary muscles, you can instantly improve your abs.

 

Plank workout to strengthen the muscles and lose weightImproves flexibility.
Planks are great for improving flexibility. Reduces back pain. If you suffer from back pain, the plank can be one of the solutions to getting rid of. Since this exercise is aimed at the muscles of the cortex and back, it strengthens them, thereby reducing the pain in the back.

 

Improves mood.
Plank workout will help improve your health and develop hormones of pleasure. This is a great way to strengthen self-confidence and do everything with enthusiasm.

 

Develops endurance.
The longer you can stand in the plank, the better you will perform all the other exercises. This is a proven fact.
Now you know the usefulness of the plank workout and why you should do it. Let’s now find out what is the technique of the plank workout and its variations.

 

Traditional plank workout

This is the most basic form of exercise that works through your whole body. The only thing you need to remember is that your hands should be just under your shoulders, and your body should be in a straight line.

Target muscles – core, buttocks, shoulders, and biceps.

 

 

The technique of execution:
Your hands should form a straight line from the shoulders to the elbows.
Raise the body and hold the weight on the palms.
Keep your back straight.
Do not strain your neck. Hold the press on, sucking in the belly.
Hold the position for at least 30 seconds.
Let go and repeat. Rest – 20 seconds. Repetitions – 2 more times.

 

Plank workout to strengthen the muscles and lose weightStand on elbows

The band on the forearms or elbows, also known in yoga as the Delphic pose, works in the same way as the first plank workout, but plus it is aimed at the muscles of the upper back and shoulders.

Target muscles – core, buttocks, shoulders, the broadest back muscles, and biceps.

The technique of execution:

Stand the position of the plank. Keep your abs tight, and the body in a straight line. Make sure your hands are under your shoulders.
Squeeze the right fist, bend the right elbow and leave your entire forearm on the floor.

 

Do the same with your left hand. Now you will be in a lower position, which will complicate the task. Make sure your elbows are under your shoulders and snug against the floor. Hold this position for 15-30 seconds. Rest – 20 seconds. Repetitions – 2 more times.

 

Lateral plank on elbows

The side plank workout is a variation of the elbow plank. Although this option has a little more pressure on your shoulders, the balance with this form of the rod is more comfortable to hold.

Target muscles are the core, buttocks, the large adductor muscle, the outer and inner oblique and biceps.

 

The technique of execution:

Lie down on the right side and hold the upper body on the elbow and forearm, laying them on the floor perpendicular to the shoulder. Slightly bend both knees and connect the legs. Place your right hand on the right side of the case.

 

Slowly lift the buttocks higher and hold this posture for 30 seconds. Repeat on the other side. Rest – 20 seconds. Repetitions – 2 more times.


Raising arms and legs in the side plank

This is an expanded variation of the side plank workout on elbows. It will challenge your flexibility, stamina, and balance. Target muscles are the core, buttocks, the large adductor muscle, the outer and inner oblique and biceps.

 

How to do:

Lie down on the right side and hold the upper body on the elbow and forearm, laying them on the floor perpendicular to the shoulder. Slightly bend both knees and connect the legs together. Raise your hips, and then raise your left foot up.

 

Raise your leg as high as you can, and try to keep it level with your arm raised. Repeat also on the other side. Rest – 25 seconds. Repetitions – 2 more times.

 

Plank workout to strengthen the muscles and lose weightPlank with lowering of hips.

This variation is very effective for toning the “ears” on the hips and reducing your waistline. It is aimed at your obliques, abs and even your broadest. Target muscles – the core, buttocks, large leading, external and internal oblique, shoulders and biceps.

 

The technique of execution:
Stand in the position of the side plank. Lower your hip to the floor and lift it up again. Do 10 repetitions on each side. Rest – 20 seconds. Repetitions – 2 more times.

 

Side plank on the one hand.

This plank workout is a variation of the traditional plank. It is beneficial for correcting the posture and toning of the back muscles. Target muscles – the core, buttocks, large leading, oblique and biceps.

How to do:
Place your right palm on the rug; your fingers should look straight ahead. Bend the left knee and place the left foot in front of the right foot. Raise your hips to the ceiling, tear your left hand off the floor and lift it and support your body on the fully extended right arm and the outside of your right foot.

 

Raise your left foot and place it over your right foot. Hold the position for 15-20 seconds, and then repeat on the other side. Rest – 20 seconds. Repetitions – 2 more times.Plank workout to strengthen the muscles and lose weight

 

Plank workout with a rolling.

Plank with rolling is at the same time a firming and cardio exercise that is great for your hips, waist, cortex muscles and arms. This plank workout can be done both on the hands and on the elbows. Target muscles – core, buttocks, oblique, shoulders, biceps, wrist flexors and extensors.

 

How it works:

Start in the position of the forearm and make sure that you have a shape on the right. Raise your right arm and turn your body to the left into the side elbow. The difference here is that you do not stack your feet on each other. Just turn around and come back to the forearm position, and then turn to the other side.

 

Without losing balance, keep turning from side to side. The movement will be something like this – from the center to the right and back.
Make 20 rolls to complete one set. Rest – 20 seconds. Repetitions – 2 more times.


Plank workout with a raised leg.

This kind of plank strengthens the entire upper body. Lifting one leg, you activate the work for your main stabilizers. Target muscles – core, buttocks, oblique, shoulders, biceps, wrist flexors and extensors.

 

How to do:

Accept the position of the conventional plank. Lift one leg as high as you can, or until it is parallel to the ground. Hold for 10 breaths. Lower this leg and lift the other. Rest – 20 seconds. Repetitions – 2 more times.

 

Plank workout to strengthen the muscles and lose weightDouble Plank

This plank workout is a difficult exercise (but fun), which helps build strength and endurance. Target muscles – core, buttocks, oblique, shoulders, biceps, wrist flexors and extensors.

 

How to do:

Accept the position of the conventional plank. Snap up in the lath on the elbows. Straighten your left arm, then right. Return to the standard position of the plank. Do 10 repetitions to complete one approach. Rest – 25 seconds. Repetitions – 2 more times.

 

Plank workout on fitball.

For this plank workout, you need a fitball. Thus, you will strengthen the work of your main stabilizers. Target muscles are the nucleus, buttocks, and biceps.

 

How to do:
Place your arms, bent at the elbows, on the fitball on the width of the shoulders. Pull your legs back and catch the balance. Hold this posture for 15 seconds or until you feel a burning sensation in the muscles. Rest – 15 seconds. Repetitions – 2 more times.

 

Plank with legs on fitball.

In this plank, your feet rest on the fitball. This reduces the pressure on the muscles of the plank. Target muscles – core, buttocks, shoulders, and biceps.

How it works:
Place the fitball behind your back. Take the position of the plank. Put your feet on the ball. Hold this posture for 10-25 seconds. Rest – 15 seconds.
Repetitions – 2 more times.


How to gradually increase the retention time?

Improving the timing of the plank is a task that everyone must perform.

Preheat before starting a workout. Perform other cardio and strength exercises to increase stamina and muscle strength. Use the timer on your phone to track progress. Praise yourself for every extra second. Do not hurry. Practice every day.

 

General rules are for the plank workout.
Keep the shoulder blades together. Your buttocks and hips should be in the same line. Do not strain your neck. Keep it in neutral, look down to the floor or up to the ceiling.

 

Do not let strong sagging in the lower back. Although the plank is an excellent exercise, this may not be the best exercise for some of you. Find out if you should completely abandon it. Remember that before performing any exercise, you need to consult your trainer and doctor.

 

Now you have all the information about the plank. The more you have no reason to stop – set a goal, write it down and start making a plank. You will see visible results in two weeks if you train correctly. Challenge yourself, because physical training is as essential as intelligence. But remember that no matter how useful all types of planks were, the main thing is your motivation.

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