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How and how much to do the plank exercise correctly
How and how much to do the plank exercise correctly

Just a couple of minutes a day - and your body will become strong and fit. These are not empty promises, but the absolute truth about the plank exercise. Today we will tell you how to do it correctly, how long to stand in the bar and what is its use.

How and how much to do the plank exercise correctly

Exercise "plank" in one form or another is used in almost any workout, from yoga to strength training. And this is not surprising, given the excellent results it gives. We've put together a complete guide to this awesome exercise, answering some of the most frequently asked questions.

Plank exercise: how to do it right?

The abdominal plank will only be effective if you follow the correct technique. Consider how to do this exercise correctly to strengthen your abs.

  1. Get into a lying position.
  2. Place your palms under your shoulders.
  3. Keep your back straight.
  4. Tighten your glutes and abdominal muscles.
  5. Avoid lower back arch.
  6. Your body should form a straight line.
  7. You can do a plank with an emphasis on the palms or elbows.
  8. Keep breathing evenly as you exercise.

Exercise Plank: How Much to Do?

Start with 30 seconds, increasing the time by 10 seconds each day. 30 seconds in the plank is already a lot and suggests that you have strong core muscles.

Set yourself the ultimate goal - to get to 2 minutes in the classic plank. Then you can move on to various variations of the exercise, for example, a plank with a leg or arm raise.

Benefits of Plank Exercise

The plank is a very popular exercise. It is included in various training programs, and challenge participants compete to see who will stay in it longer. What is the benefit of the plank exercise?

  1. The plank not only strengthens your abdominal muscles, but also your lower back, back, arms, legs, and buttocks.
  2. Helps relieve stress from a tired back, which is very important for office workers.
  3. Speeds up your metabolism, which results in you burning more calories.
  4. Safe for joints and spine.
  5. Good posture is a nice bonus, along with strengthening the muscles of the back.
  6. It has a positive effect on the abdominal organs.
  7. It invigorates and stabilizes the emotional state.

Exercise "plank" for weight loss

The question that interests many women: is it possible to lose weight by doing the plank exercise? The answer is not so straightforward. Of course, the plank is useful for strengthening muscles, and without a muscle corset you will not see a beautiful figure. But in fat burning, it does not compare, for example, with cycling or other cardio workouts. And although it has been proven to burn more calories than classic crunches, the plank exercise for weight loss can only be called effective as part of a complete workout. In general, your path to weight loss should not be limited to the bar.

Plank exercise for women

Are there any differences in the plank exercise for women and men? Traditionally, it is believed that physical activity is easier for men due to high testosterone levels. But in the case of static exercises, which include the bar, the advantage may be on the side of women. The fact is that a large amount of estrogen in the female body increases the pain threshold, which means that girls will begin to feel muscle pain later than men.

Another important question related to the plank exercise for women: can it be done during menstruation? Experts say that this is not the right time for exercises aimed at working out the abdominal muscles, so they need to be treated with caution. You can check your health in the plank by standing in it for 20-30 seconds. If everything is in order and you do not feel discomfort, feel free to practice.

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