Exercise plank is an excellent way to strengthen not only the abs, but the entire muscle corset, increase strength and endurance of muscles, make the silhouette fit and improve well-being. The bar has dozens of variations that vary in degree of difficulty, however, all of them are performed on the basis of basic technology. Exercise is used in fitness, yoga, Pilates and various wellness practices. Let's look at which muscles work in this exercise, how to perform it correctly and which results.
The main muscle groups that support the body in a straightened position during the execution of the bar are the press and the back.
In addition, the muscles of the chest, shoulders, front surface of the thighs and buttocks are included in the work. In other words, the distribution of load on the muscles when performing the classical version of the exercise (standing at the elbows) is as follows:
Looking at the list above, we can safely say that the bar trains almost all the muscles of the body.
Variations of this exercise allow you to increase the load or shift its emphasis to certain muscle groups.
The classic plank exercise (sometimes also called the “board”) refers to isometric. This means that if you do it correctly, movement in the joints does not occur, i.e. the posture remains static.
However, there are dynamic options, including body turns, raising and lowering arms or legs.
The bar does not apply to exercises designed to inflate cubes on the stomach. Its benefit lies in the integrated strengthening of the entire muscle corset. The volume of muscles during its performance does not grow, but the muscles come in tone, their strength and endurance increase.
The use of the bar exercise is as follows:
This will significantly help you both in everyday life and when you will do other fitness exercises, such as squats.
In addition to the above, it can be noted that for training you will not need any additional equipment. You can do it at home, in the hall or anywhere.
The effectiveness of the bar for weight loss, like any other exercise, is measured by how much energy you spend on its implementation. In other words, it is not worth considering it as a magical tool that will help you lose weight.
Dynamic variations of this exercise consume more calories than static ones.
In general, you can create an entire workout exclusively from the bars. However, this monotony will quickly tire you. Therefore, it will be right to combine the bar with other physical exercises.
The effect of losing weight will appear if you spend more energy than you get with food.
Visually, the bar helps to make the figure more slender by toning the muscles of the abdomen and sides. In principle, this gives a good help to start losing weight.
There are essentially two classical options for the exercise:
Doing the exercise on straight arms is easier than on the elbows.
This is because in this case, most of the weight of your body falls on the legs, which is quite usual, the load on the upper body is less and it is easier to keep the body position. When you fall on your elbows, the distribution of weight between the fulcrum changes. You have to make much greater efforts to maintain the body in an even position.
Technique of the bar on straight arms:
Your whole body should be in a completely straight line. That is, you keep your back straight, not bending in the lower back (the pelvis is slightly twisted), the legs are in line with the back - the buttocks do not rise up, the stomach does not sag down (the press is tense). Pay special attention to the position of the shoulders and neck. The chest should not sag between the shoulders. The neck is a continuation of the back, the gaze is directed to the floor, you do not need to raise your head.
The legs are straightened at the knees, you rest on your fingers.
As for the width of the stop, it does not have key significance. The wider the legs are apart, the easier it is to do the exercise. Feet together is a complicated option.
Technique of the exercise with emphasis on the elbows:
The elbows are located strictly under the shoulders, the body, neck and legs are in one line. Make sure that there is no deflection in the lower back, the buttocks do not rise, and the stomach does not sag.
Many students have a question: how much time does the bar need to be kept and how often should this exercise be done?
If the option of holding the bar is “as long as possible” It seems too vague for you, start with 30 seconds. After you have mastered holding the posture for 30 seconds in three sets - increase the time by 10 seconds and hold on for 40. So, gradually strive to achieve three minutes in one set. If you have reached a good level of fitness, begin to master the sophisticated exercise options.
The bar can be done as often as your time and desire allow.
It is great for completing your abs workout or full body workout. You can do this exercise separately at any time whenever possible.
Next, we consider the most popular variations of the classic types of slats that will increase the load, make it more diverse and increase the effectiveness of training.
What’s called, to complicate your life, there are two ways:
You can diversify the received load by changing the position of the body, that is, by executing:
Let's look at how to correctly perform all these options in order to get the maximum effect from training.
This option exercises will increase the load on the muscles of the core and upper body, in particular, on the shoulders. In addition, small muscles stabilizers responsible for maintaining balance are included in the work.
Here the additional load falls on the gluteus muscle and the back of the thigh.
The muscles also stabilize the body.
Raising the legs is performed without jerk, controlled movement.
This exercise is a synergy of the two previous ones. You hold the support at only two points - this is the level of the pros.
Performing the plank exercise in this way adds dynamic work to the exercise.
The load on the pectoral muscles and triceps increases.
So, you are already standing in the bar with emphasis on the elbows.
This kind of abs bar gives an extra load on the gluteal muscles.
Take a step to the side with the other foot. Put the first leg back in place. Substitute her second leg. During the "walk" control the position of the lower back.
Another dynamic variation that makes oblique muscles of the stomach work hard.
The arm is extended vertically, the gaze is directed to the side.
This version of the exercise is performed as follows:
The side bar allows you to create a static load on the oblique muscles of the abdomen.
Turn the case sideways by lifting one hand vertically up. The legs can be placed cross-wise one after another or the leg located at the bottom to be placed on the outside of the foot, and the second to be placed on top of it (this option is more difficult, since there are fewer support points). Your legs, pelvis, back, neck and head should be in one straight line.
This exercise option can be complicated. To do this, the leg, which was on top, should be raised up. The side bar requires perfect balance control and trains balance well.
This is the last kind of strips in our collection.
All the basic principles of the exercise, such as a completely straight body, remain valid. Only the position of the housing changes.
Get down on the floor.
As a complication, you can alternately raise your legs up.
So, we figured out how to make the classic bar correctly, and also listed 10 of its variations that can improve training efficiency, diversify the load and work out almost all major muscle groups .
Beginners are recommended to start with the basic version of the exercise, gradually mastering more complex options.
Thus, you will strengthen your muscles, tone your body, become stronger and more resilient, and will also be able to improve your results in other exercises.
As for weight loss, the bar can be a good help in this process, but one of its implementation will not be enough. In order to get a powerful fat-burning effect, you need to intensively engage in physical exercises and eat right.