Plank for men: how to do this exercise correctly, benefits and time standards

If you find it hard to suck in your beer belly when a slender beauty walks in front of you, then this article is just for you. Now I will tell you what you need to do so that your belly stops embarrassing others. In general, we will discuss the plank exercise and its effectiveness for men.

Benefits of planks for men

There are rumors that men with bellies are more attractive to women, like they are cozy, cute and generally blow the minds of girls. For some reason it seems to me that this is not always the case. So, if you are no longer able to draw in and hold back your aspic, then the plank exercise is exactly what you need.

The benefit of the plank for men is that this exercise helps tone the internal abdominal muscles , which allow you to keep your stomach tucked all the time.

The more pumped the internal muscles are, the easier it is to create the illusion that you do not have a soft airbag in the navel area.

To the question of what a body plank does for a man, we must add that this exercise helps build beautiful posture .
If you want to walk proudly, like an eagle, with your chest out, then do the plank, and all the beauties in the area will be yours. As you can see, the benefits of planking for men are obvious, so feel free to start doing it.

Benefits of plank exercises for men

The benefits of such activities for men are as follows:

1. During a handstand, almost all major muscle groups of the back, thoracic region, abdomen, arms, and legs are actively trained in the human body.
2. By strengthening the muscle corset, posture improves and gait becomes light and beautiful.
3. Regular exercise increases the body's endurance and prepares muscles for further training.
4. Standing in this position trains the vestibular apparatus.

In addition, the benefit of the plank exercise for men also lies in the preventive plan. People who do this regularly are less likely to experience back and lower back pain.

Will planks help you lose weight?

Regarding weight loss, the situation is quite controversial. On the one hand, the bar will help you lose weight, but cross-stitching and cutting out a stool with a jigsaw will also be equally effective. What I mean is that any activity promotes weight loss by burning calories.

But the fact is that to lose weight you need to create a deficit of these same calories.

If you plow like a robot, knowing neither pain nor fatigue, but at the same time your mouth processes 10 times more food than the population of Africa sees in a year, then there can be no talk of any weight loss.

Therefore, if you want to lose weight, then one plank will not be enough . You will have to improve your diet and start training. By the way, I have articles about proper nutrition and about training for weight loss, both at home and in the gym, and written specifically for men.

Classic plank exercise for men - how to do it correctly

There are many variations of the plank exercise that are suitable for men. Among them are both static and dynamic poses. But before you start mastering the various options, you need to train your body in the classical way.

To better master the training technology and understand how to do the plank exercise correctly for men, you need to master the classic version of the rack well:

1. Lying on the floor, take a stand. Your hands should be shoulder-width apart. The hands are locked.
2. Place your straight legs on the floor with your toes.
3. Raise your pelvis to such a height above the floor that your body is in a straight line position.
4. Fix the position and only then start counting the time.

If you decide to start training for the first time and your body is not ready for such loads, you can start with a simplified version. In this case, the body should also form a straight line from the neck to the hips, but the legs should rest on the floor with the knees.

Will this exercise help build abs?

Pumping up your abs is one of the direct responsibilities of the plank. Therefore, definitely, if you do the plank, your abs will pump.

But if you want washboard abs on your stomach, then the plank is unlikely to meet your expectations.

This exercise rather helps strengthen the core muscles and pump up the internal abdominal muscles, which are located under the cubes.

Now, probably, a small revolution has occurred in many people’s heads. Breaking patterns in action, so to speak. Despite the fact that many people think that the abs are only cubes, no, they are also the external and internal oblique abdominal muscles, and the internal abdominal muscles, and the cubes are only the rectus abdominis muscle.

So, in the plank, the internal muscles work primarily . That’s why she won’t draw you six-pack, but she will pump up and strengthen your abs.

Options for men

The “plank” exercise for the stronger half of humanity has more than thirty variations, some of which can challenge even trained athletes. Here are some variations:

"Extended bar." It differs from the classic version with straight arms in that the straight arms are extended forward without bending to the maximum possible limit. At the same time, the “plank” line should be preserved, that is, there should be no deflection in the back or neck, as well as passive hips. "Windshield wipers." This version of the exercise is very similar to the movement of windshield wipers in a car. From the starting position, as you exhale, bend your right knee and touch it to your left hand, while pausing after exhaling, reach for your right hand with your knee, trying to raise your leg as high as possible and return it to the starting position as you inhale. Repeat on the other leg. Try to do the entire set to the possible limit, without violating the basic requirements for the “bar”

It is also very important not to twist your torso or shoulders, but to give all the load to your abs and hips. This option can be performed both on straight arms and on the forearms, making the load on the body more varied. The wall exercise is considered “aerobatics” among the variations of this exercise.

How to do it correctly: build a “plank” in the same way as a regular one, only your feet are not on the floor, but on the wall. Press your feet firmly into the wall, activating your hips, glutes, and core muscles. It’s better to start at a level where your feet are slightly higher than your shoulders, gradually approaching parallel to the floor. Important! Do not bend the lumbar spine, lifting the tailbone into the ceiling; on the contrary, tuck it tightly under the stomach, working hard with the internal muscles of the pelvis.

How to do a plank correctly for a man at home?

Now let’s look at the main question - how to do a plank correctly for a man.

The main problem with this exercise is that most people do it as if they were possessed by seven drunken demons and they were having a party.

Literally after 10 seconds people warp and begin to shake so that it’s scary to watch. And I don’t even want to think about what’s going on in their heads at that moment.

And technology is exactly what needs to be done first. Although many try to race against time. Guys, isn’t that where you’re chasing time? That’s not where you need to brag, that you really are like little ones?

For me to be proud of you, you need to know and follow a few basic plank rules.

Here's how to do a plank correctly for a man:

1. There is no need to bend your lower back and lower your stomach, I understand that no one has canceled the force of gravity, but you are a man, resist.
2. There is no need to protrude your pelvis and take the pose of a playful cat; keep your body straight.
3. Keep your elbows or hands under your shoulders.

If you follow all these rules, then you will be a great fellow and will strengthen not only your abs, but also many other muscles in your body.

Variations of the plank exercise

If you have chosen this type of training as the main one, then you can complicate it by mastering dynamic types of stands along with static types. The plank exercise for men is complicated and can be performed with increased load:

1. On outstretched arms. With this method, a person rests on the floor with the palms of his straight arms. They should be located strictly under the shoulders, and the angle of the wrist should be 90 degrees to minimize the load on the joint.
2. Lateral. Performed alternately on both sides. The body is positioned sideways in relation to the floor. The emphasis is on the bent elbow. All parts of the body should also be stretched into an even string.
3. Lateral with a raised leg or arm at the top. This is a very difficult exercise. Only trained men can do it.
4. The one-arm stand is also quite difficult. But, it trains the deltoid muscle of the forearms well.

To correctly draw up a training schedule, you can use the table.

Male standards: how long to keep?

Let's figure out how long men need to keep the time bar. You might be thinking that since you're a male, you should learn how to hold her for hours. There are no standards for the bar as such. I will even say more, there is no need to chase time at all .

If after 30 seconds you are already shaking as if you had been working with a jackhammer for three days, then doing the plank in this style will not bring any benefit.

Especially if you begin to bend your lower back and pull your pelvis towards the sun, this is no longer a plank at all, but meaningless suffering , which not only will not bring any benefit, but can also cause harm.

Better simple, less time, but high quality. You can gradually increase the time in the plank, the main thing is that your technique does not suffer. There is no standard for men; there are no upper limits. So how long you need to keep the bar in time is your personal business.

Recommendations and tips

At the end of the story, I would like to give some advice and recommendations to ensure that your efforts are as effective as possible:

1. To increase the load, the feet must be connected.
2. Keep your abs and buttocks tight throughout the plank.
3. The lower back should not bend.
4. The head and neck are in line with the entire body.
5. Do not squeeze your shoulder blades.
6. The plank is an exercise that can be done every day.
7. The optimal number of approaches is 4 for 30-60 seconds with a rest interval of about half a minute, no more.

If you are a beginner, then start your workouts by holding the exercise for 15 seconds, but not staying long at this time, but gradually increasing it (based on how you feel).

You should not start exercising immediately after eating - it is reasonable to wait 1.5-2 hours (if the food was not too heavy)

After the load, also sit down at the table after the same period of time, which is very important for those who want to lose weight

Having mastered the technique of performing the plank, all that remains is to make your workouts regular, adjust your diet and enjoy the positive changes in your body and health, leaving positive feedback.

When will the results of the plank be seen in men?

Each of us wants to get some result from the work we do.
So here you are most likely expecting a quick result. But the speed of achieving results will depend on your efforts.

If you expect the bar to turn you into a male with the physique of a Greek god, then you will wait a very long time for the result. If you want the plank to turn your bun into a flat tummy, but after each approach you reach for a plate of dumplings, then you will have to wait a long time for the result. Too long.

If you just want to see that your stomach has become more toned, then you will be able to notice this after just a month of regular training .

Will 30-day worksheets be effective?

As practice shows, these tables are really effective . Of course, everything is relative. But the fact is that most tables actually help increase the amount of time you can plank.

But again, a miracle will not happen. Instead of one ball, 8 cubes will not appear.

And here is the table:

Correct technique

The algorithm for performing the movement is very simple, but nevertheless, be attentive to the details, learn how to stand in the plank correctly, competent technique is the key to success.

• Lie on your stomach. Place your elbows on the floor at shoulder level. Place your forearms on the floor. Bent arms should form an angle of 90 degrees. Straighten your legs and now lean on your toes and forearms. Feet can be placed together or spread hip-width apart. Make sure your elbows are under your shoulders.
• Tighten and straighten your entire body. Your body should be in one straight line from head to toe.
• Do not bend your spine, do not lift your pelvis;
• Tighten your abs;
• Breathing is smooth and calm.

There are many variations of this exercise. But if you master the technique of performing the classic plank, then there will be no problems with other options.

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