The plank is one of the most popular and versatile exercises that exerts stress on the muscles of the shoulder, back, buttocks and, above all, the press.
How to do the plank correctly
- The back during the exercise should be perfectly flat.
- The pelvis should be parallel to the floor.
- Keep your shoulders at the same level as your elbows or wrists.
- The neck, back and legs should be in line.
- Legs during the execution of the plank should be completely straight.
The essence of the exercise is to stand in the bar for as long as possible, the main thing is to do everything right. Usually beginners start with a few seconds, gradually increasing the length of the stance in the plank. Be sure to keep your breathing even during exercise.
What the plank does:
- the press is getting harder
- buttocks gain elasticity
- the spine, shoulders and arms are strengthened
- posture improves
- the whole body becomes more toned
Classic plank: execution technique
Take a horizontal position with an emphasis on the toes and straightened arms. The hands are under the shoulders, the feet are together, the back is straight. You can make the exercise easier if you do not rest on your hands, but on your elbows. To do this, bend your arms at the elbows, in this case the elbows should be strictly under the shoulder.
Side plank: execution technique
Lying on your side, lean on your outstretched legs and elbow. The arm bent at the elbow should be perpendicular to the body. Place your other hand on your waist. You can make the exercise more difficult by gently straightening the supporting arm. This will create a bar on a straight arm. To make the exercise even harder, straighten your other arm too.
Reverse plank: execution technique
Sit on the floor with your hands behind your back, and then lift your buttocks until your body forms a straight line. With outstretched arms, rest on the floor, an angle of 90 degrees should form between the forearms and hands.
Plank execution time
- For beginners: 4 sets of 15 seconds
- For the "average": 4 sets of 30 seconds
- For the pros: 4 sets of 1 minute
The visible effect will appear after about 2-3 weeks of regular exercise.
