The plank exercise is the best thing that was invented for lazy, unathletic women who dream of a good figure. Do you want to lose weight? Need to remove your stomach and sides? Or maybe you're not happy with your back or your arms? Try to do a plank and do it every day.
Fitness for the lazy is not a shame, it is very effective. This is a simple and practical way to get your body in order, while not much is required of you, and the result will be amazing! Changes will begin in a week, but in a month the effect will impress you.
Please note that if you have problems with the spine or are too heavy, you should do this exercise after consultation with a specialist and only under the supervision of an instructor. But if you just gained weight, your body has lost its flexibility and lightness, then “lie down and stand up” is an excellent solution. It won’t be easy at first, but just consider what will happen to you after a week of torment, which, by the way, in a week will already be just a morning procedure. You may not be able to stand for 1 minute in each pose at once (I didn’t succeed). But even if you start with 20-30 seconds, there will be an effect. The main thing is to gradually increase the time. I have some cool tips and tricks. Just don’t be lazy: read, watch, do. And tomorrow too!
Core exercises are one of the most effective ways to lose weight and remove excess fat from your waist. The plank exercise trains these muscles!
Your metabolism will speed up
Planks burn more calories than classic abdominal exercises. Twisting and lifting the body are great, but the plank speeds up the metabolism with less effort and for a long time: even at night the body will burn calories (don’t be alarmed: you won’t have to sleep in the plank, although... who knows what sporting peaks you will achieve in a couple of months).
Increased flexibility
Well, if you cannot reach the floor with your hands or, while sitting on the floor, you are not able to touch your head to your knee, then the plank will save you (and you urgently need to start doing it).
Thanks to the bar, the muscles and ligaments attached to the shoulders, shoulder blades, collarbones, hips, and toes are stretched. Using the side plank you will work the oblique abdominal muscles. By increasing the flexibility of your whole body, you will be able to easily perform other exercises, and when it comes to sex, you will surprise both your partner and yourself: this is great!
Start simple
Be that as it may, if the plank is too difficult for you, start easy - instead of 1 minute, stand for 20-30 seconds in all the necessary poses. The result will follow, not so quickly and clearly, but it will follow. Later, the body will adapt and it will be possible to move to 1 minute, 1.5 minutes and so on. The main thing is not to retreat and not to put it off until tomorrow. The best thing to do is start immediately after reading this article.
One of the most famous popularizers of the plank in the CIS is Igor Obukhovsky, the creator of the Zhirkiller program and fitness trainer, whose popularity was brought by his participation in the project “Zvazhenі and Shchaslivi” on the Ukrainian TV channel STB.
On his social media pages, he states: “The plank is a favorite exercise of many fitness trainers for several significant reasons: it trains endurance while strengthening and tightening the abdominal muscles, back and buttocks.”
Stop freaking out and being nervous
The plank has a special effect on the nerves, strengthening the muscles that become active in stressful situations. If you have a sedentary job, then you are nervous not only because of contacts with various wonderful people and misunderstandings. The body just becomes numb and tension arises on the physical level, which immediately affects the emotional state and psyche. In just a week you will look at the world differently (just do it every day).
It is very important that the lower back does not sag. The abdominal and buttock muscles should be in constant tension, while the stomach should be retracted. This will ensure the correct position of the pelvis.
Tuck your tailbone inward and keep your body parallel to the floor. If you feel like you can't, stop, rest and do the right thing.
Just 5 minutes a day will give you a boost of energy. In a week the results will be noticeable. They are not measured in kilograms. You'll just look and feel better. If you continue, in a month everything will be even better.
Breathe
Many people, when tense, hold their breath. “This makes any bodily effort more difficult: you increase pressure in the abdominal cavity and at the same time reduce blood flow to the heart, brain and working muscles. So don't forget to breathe. This will allow you to hold the bar longer than you thought,” sums up Jennifer Ashton.
Follow these tips to learn a new healthy habit. And don't forget to increase the load little by little to progress.
Three tips to make the plank exercise easier:
- Use a watch with a second hand or a timer. During the plank, you need to breathe so that your navel tends to touch the spine. This is if you want to remove your belly. It’s hard to count to yourself at this time. Set a timer!
- Play some cool music Music is distracting. And if you pick up something truly incendiary, it will make it easier to stand in the plank.
- Make a wish I used the hint from Alexander Palienko. Now, when I’m standing, but want to go somewhere to the shower or to the kitchen, I tell myself: “The longer I stand, the younger and more beautiful I become. The longer I stand, the more money and health I will have. The longer I stand, the more peace and happiness there will be in life.” Or I make a clear wish and then, of course, I don’t give up.
Do the plank for 5 minutes every day: what will happen to you in a month
The plank exercise and the weight loss effect of daily simple exercises at home are amazing. Losing weight in 5 minutes a day has become possible. The good news: it's not just about losing weight. The bad news: you need to exercise every day.
The plank exercise is the best thing that was invented for lazy, unathletic women who dream of a good figure. Do you want to lose weight? Need to remove your stomach and sides? Or maybe you're not happy with your back or your arms? Try to do a plank and do it every day.
Fitness for the lazy is not a shame, it is very effective. This is a simple and practical way to get your body in order, while not much is required of you, and the result will be amazing! Changes will begin in a week, but in a month the effect will impress you.
Please note that if you have problems with the spine or are too heavy, you should do this exercise after consultation with a specialist and only under the supervision of an instructor. But if you just gained weight, your body has lost its flexibility and lightness, then “lie down and stand up” is an excellent solution. It won’t be easy at first, but just consider what will happen to you after a week of torment, which, by the way, in a week will already be just a morning procedure. You may not be able to stand for 1 minute in each pose at once (I didn’t succeed). But even if you start with 20-30 seconds, there will be an effect. The main thing is to gradually increase the time. I have some cool tips and tricks. Just don’t be lazy: read, watch, do. And tomorrow too!
Core exercises are one of the most effective ways to lose weight and remove excess fat from your waist. The plank exercise trains these muscles!
You will strengthen your core muscles and improve the condition of your internal organs.
The core muscles provide support to the internal organs. They are also involved in the formation of good posture, and, as you know, if a person has good posture, then the whole body works much better.
A strong muscle corset in the waist area is the key to maintaining intra-abdominal pressure at the required level. And this means fixation of the spinal column, proper outflow of venous blood from the internal organs and... more strength!
Plank for an ideal figure: how to lose 5 kilograms in 2 weeks
Just imagine: one exercise engages all the most important muscles for beauty and health at once!
- transverse muscle - helps lift heavy weights;
- rectus muscle - is responsible for the “pack” and helps you jump better (the bar is just the beginning, you’ll want to go to the gym later);
- oblique muscles – expand the possibilities of lateral bending and twisting at the waist;
- gluteal muscles - will support the back and give a beautiful profile (well, just not in the nose area). Speaking of profile: the double chin will also gradually begin to shrink, so not only the butt will be beautiful!
Your back muscles will improve
Doing a plank will allow you to build your core muscles without putting unnecessary stress on your back and hips. If you exercise every day, you will strengthen not only your lower body, but also your upper body. And this will reduce the risk of back pain and improve posture (this is always visually minus 5 years).
Your metabolism will speed up
Planks burn more calories than classic abdominal exercises. Twisting and lifting the body are great, but the plank speeds up the metabolism with less effort and for a long time: even at night the body will burn calories (don’t be alarmed: you won’t have to sleep in the plank, although... who knows what sporting peaks you will achieve in a couple of months).
Posture will improve
Strengthening your core muscles significantly improves the condition of your neck, shoulders, back and lower back. Doing planks every day will help keep them in the correct position and improve your posture. By the way, it is a straight back that does not give you offense, as psychotherapists say. So don’t slouch: you always want to attribute all the problems to such people and assign as many tasks as possible.
Develop a sense of balance
You will notice that it is much easier to walk in heels, and if you stumble, for some reason you do not fall, but maintain your balance. This is all the plank. By the way, a well-developed sense of balance will help you achieve great results in any sport, and you will also become more balanced in daily communication: it has already been proven that your physical state greatly influences your psychological state. So practice.
Increased flexibility
Well, if you cannot reach the floor with your hands or, while sitting on the floor, you are not able to touch your head to your knee, then the plank will save you (and you urgently need to start doing it).
Thanks to the bar, the muscles and ligaments attached to the shoulders, shoulder blades, collarbones, hips, and toes are stretched. Using the side plank you will work the oblique abdominal muscles. By increasing the flexibility of your whole body, you will be able to easily perform other exercises, and when it comes to sex, you will surprise both your partner and yourself: this is great!
Stop freaking out and being nervous
The plank has a special effect on the nerves, strengthening the muscles that become active in stressful situations. If you have a sedentary job, then you are nervous not only because of contacts with various wonderful people and misunderstandings. The body just becomes numb and tension arises on the physical level, which immediately affects the emotional state and psyche. In just a week you will look at the world differently (just do it every day).
It is very important that the lower back does not sag. The abdominal and buttock muscles should be in constant tension, while the stomach should be retracted. This will ensure the correct position of the pelvis.
Tuck your tailbone inward and keep your body parallel to the floor. If you feel like you can't, stop, rest and do the right thing.
Just 5 minutes a day will give you a boost of energy. In a week the results will be noticeable. They are not measured in kilograms. You'll just look and feel better. If you continue, in a month everything will be even better.
Three tips to make the plank exercise easier:
- Use a clock with a second hand or a timer
- During the plank, you need to breathe so that your navel tends to touch the spine. This is if you want to get rid of your belly. It’s hard to count to yourself at this time. Set a timer!
- Play some cool music
- Music is distracting. And if you pick up something truly incendiary, it will make it easier to stand in the plank.
- make a wish
I used Alexander Palienko's hint. Now, when I’m standing, but want to go somewhere to the shower or to the kitchen, I tell myself: “The longer I stand, the younger and more beautiful I become. The longer I stand, the more money and health I will have. The longer I stand, the more peace and happiness there will be in life.” Or I make a clear wish and then, of course, I don’t give up.
Watch online how to do the plank exercise to easily lose weight at home
Now let’s talk about contraindications. And it’s not even a matter of whether you’re a professional athlete or a health-conscious housewife. By violating the technique of performing this exercise, you expose your health to a certain risk.
Therefore, do not rush to do the plank if:
- You just woke up. Your vertebrae are not ready to take the load. Moreover, if you don’t pay attention and instead of being parallel to the floor, your body will bend in the spine or hips.
- You're about to go to bed. It just so happens that after 21:00 the spinal discs shrink. That is, they become vulnerable to stress.
- Your heart and blood vessels are vulnerable. When you take a static body position, the outflow of blood in the tissues becomes weaker. The load on the heart increases, which entails that the organs do not receive their portion of blood.
- You are overweight. Just imagine the stress your joints receive. This is fraught with injury. Therefore, if you really want to stand in the plank, try doing it on your knees.
If you are pregnant. Better consult your doctor. Perhaps he will advise you to do this exercise in reverse - with your stomach up. Well, if not, we recommend that you listen.
Source: edinstvennaya.ua
