Sets of plank exercises. Mobile plank - the best apps for exercises at home Plank: be stronger

The plank is one of the most popular static exercises in the world, but at the same time one of the most difficult to achieve serious results, because every beginner thinks that he can hold one of the poses for a minute without any problems, but in reality everything turns out to be much more sad, so the application for Android was created for everyone who had a desire to learn how to perform this exercise correctly, while slightly tightening their body and bringing it into the necessary tone.

After launching the free application, you are offered a choice of one of the models, which will be displayed in each exercise. The application gives you freedom of choice and allows you to either use the workouts already created for each day or create your own using the built-in database. You can also use certain sets of exercises that differ in difficulty. Essentially, these are all the same exercises from the base, just sorted by difficulty and type (for example, some are performed strictly with a fitball, while others require the use of only one hand). Regardless of the selected mode, before starting you need to select the number of laps, total time, preparation time and other parameters that affect the final value called training time.

During training, exercises can change automatically if the appropriate option was selected before starting. For each exercise there is a detailed text description, and a static picture above shows the correct position during training. You can cancel the workout at any time by clicking on the back arrow and confirming that the action was performed correctly. Regarding the exercise itself, we can say that it is useful for absolutely every person, but the correctness of its implementation plays a huge role, because if the tailbone is constantly sagging, then this will very seriously affect the general condition of the back and thus you will not help yourself at all.

The settings are created only to adjust the operation of reminders, allowing you to either disable them completely or change the frequency of their appearance. Let's summarize: the Android application perfectly popularizes this static exercise among everyone who wishes themselves good health and most of all wants to keep their own body toned and healthy, while doing the plank will not take you more than 10-15 minutes.

Beginning athletes often face many difficulties. How to find out the duration of an approach, where to find a schedule for exercises for a month in advance, how to receive reminders that it would be nice to stand up, or even get proper motivation for training. In this article we will talk about the best mobile applications for various operating systems, designed to make it easier to control the regular implementation of the plank.

Benefits of the application

The functionality of applications for both iOS and Android is practically the same. Most programs aimed at helping athletes contain an identical set of tips and useful details. For example, using such applications you can:

Find a ready-made training schedule (for any period) or create your own. It’s much more convenient to study according to a plan!
Turn on a timer that will track the approach time and signal that it is time to start resting.
Remind you to do the exercise. By filling out your own training schedule and setting a time for it, you will receive notifications that it’s time to get into a stand-up position.
Familiarize yourself with the different types of planks. Information about static and dynamic planks aimed at various muscle groups, the required level of training and the predicted result. All this is presented in a concise and informative manner. Having found an interesting option, you will immediately add it to your training program.

The best apps on Android

Let's start with the more common operating system. We remind you that you can download applications for the bar for free or for a small amount in the Play.Market.

Plank. Be stronger

One of the most popular applications in the Russian-language segment of mobile programs “Planka. Be stronger" is ideal for beginners. It does not contain unnecessary frills, only the essentials. The application's functionality includes a flexible, customizable training schedule, a timer, various types of exercises, and a reminder function. Download the Planck application. Be stronger."

Plank 28 days

A beautiful and convenient application motivates you to exercise regularly and not leave a single day without training. The program is designed in the form of a calendar, the dates in which are crossed out after completing the specified number of exercises per day. The longer you follow the mobile assistant's prompts, the more difficult the tasks will become. Different types of planks will appear, the duration and number of approaches will increase. There are also private days off for muscle recovery. The creators of the program promise to make the path to a beautiful body easier, which will take you exactly 28 days. Download the app "Plank 28 days"

GainAbs

The creators of this application went a little further. One of the most common problems with the plank is banal boredom from a monotonous exercise, the essence of which boils down to a stationary stand in an uncomfortable position! We present to your attention a whole set of exercises designed to diversify the implementation of the plank, and at the same time further strengthen the body. Download the GainAbs app.

5 Minute Planks Workout

An application for seasoned athletes and trained people. In just 5 minutes a day, you will complete a set of exercises, the total effect of which is comparable to an hour of work on specialized simulators. A sea of positive emotions, trembling legs and abs begging to stop this torture will become your constant companions, and a sculpted body will come one step closer. Download the 5 Minute Planks Workout app.

Best iOS Apps

iOS apps dedicated to the bar can be downloaded from the AppStore.

Plank: challenging

The program positions itself not only as a faithful assistant, but also as a real mentor, motivating and guiding a novice athlete. There are 6 difficulty levels available, depending on your level of physical fitness. For each level, training schedules have been compiled in a convenient and informative form; weekends and days with an increased level of stress are provided. The program will remind you if you miss the time to complete the exercise. Download the Plank Challenge app.

Plank: Be Stronger

A simple and convenient application for both beginners and experienced and trained people. The functionality of the program contains schedules, a training calendar, various types of exercises, as well as the ability to remind you of missed classes. Download the Plank: Be Stronger app.

Men's plank - 30 days

Challenges the strong half of humanity. The program has a beautiful and visual interface - for each exercise there is a 3D model with the correct position. Each plank is described in detail and contains instructions, and the reminder function will not leave a single day without working on your body.

Plank. Be stronger- just one plank exercise will tone your muscles and relieve you of excess weight. Planking is the most popular and effective exercise for creating perfect abs. Also, during the exercises, not only the abdominal muscles work, but the muscles of the whole body are also involved.

Most people on the planet are familiar with the word “plank”; this effective exercise is used in fitness classes. It is enough to hover above the floor for a few seconds to begin with and constantly increase this time, lean only on your hands and toes, keep your back straight and do not arch your butt. It’s hard to be in a “suspended state” and for the first time, when you are not yet prepared, just 10-15 seconds will be enough, and then as your muscles develop and your endurance, the application will count and tell you how long you need to stand today.

The plank is a static exercise where there is no movement and your task is to hold your body correctly: your back is straight, your body from head to heels is extended in a straight line, your pelvis is slightly twisted forward, you lean on your hands and toes. The plank exercise for the abdominals, legs and back will help you improve your shape and lose excess weight. Moreover, its implementation does not require any special training or special equipment. You can perform the exercise at home, which makes the plank even more versatile.

Planck features on Android:

exercise timer;
workout reminders to stay motivated;
a set of exercises;
Availability of Russian language;
you can choose individual training;
exercise history.

Once you launch the application, it will be immediately ready to use without requiring you to enter any data. The application contains a large number of exercises, so you just have to choose which ones are more suitable for you. The app includes exercises on a fitball, but if you don’t have one, feel free to cross these exercises off the list and continue your workout. To start a lesson, click the “start” button in the program and do what you see on the screen, so that you are provided with a description and rules for performing a particular exercise. And so that you don't lose motivation, set reminders. As a result, he concludes that the “plank.be stronger” application is a high-quality and effective exercise with which you will always have an up-to-date set of classes.

Download Planck for free for Android You can follow the link below, without registration and SMS.

Hello, my dear readers! If you have a great desire to tone your body, become slimmer and fitter, lose a few kilograms and reduce your waist size, then a very simple exercise in terms of technique called a plank is suitable for you. More and more often I see on the Internet that static exercises give incredible results. The weight loss plank is becoming more and more popular every day, and positive reviews about its effectiveness literally flooded fitness sites and communities. Today we’ll talk about what this physical activity actually is, how to perform it correctly and what can be achieved.

Imagine, in just 2-5 minutes a day you can not only get in shape, but also strengthen the muscles of your back, abdomen, arms and hips. Incredible, but it's true! Regular exercise will give you excellent results; your buttocks will become more toned and firm. Many people think that these are just promises, how can you lose weight in 5 minutes a day, and literally sculpt your body? In order to understand everything, you need to understand the essence of the exercises.

But in fact, the plank is a static exercise, the purpose of which is to keep the muscles of the abdomen, arms, thighs, and buttocks in tension. It's actually effective. And don't think that it is very easy. Yes, technically nothing special is visible. There is no need to jump or run in a special way. You won't need anything other than desire, your body and gender. The point of the training is that the arms and toes rest on the floor, and the body seems to hang above it. In this case, it is necessary to follow the correct technique so that instead of burning fat you do not get injured. We'll talk about this later.

When I first learned about these classes, I thought that it could be complicated and difficult. Just think, you need to hold in a certain position for several seconds. Yeah, my first attempt turned out to be super difficult. I wouldn't say that I don't work out at all. I like running, but a 30 second static exercise was still difficult for me. I completed it, but I lost 100 sweats.

Plank exercise: what are the advantages?

You will not only tone your body, but also achieve significant results in losing weight. Due to the high tension that is created in the muscles during exercise, metabolism improves, which undoubtedly leads to the loss of fat deposits.
As I said above, the plank perfectly strengthens the muscles of the back, abdomen, arms and legs. The external, internal and transverse abdominal muscles, the muscles of the front of the legs, spine, and buttocks are pumped.
This is an excellent prevention of osteochondrosis. The risk of disease is reduced in those who regularly perform the plank.
Improved posture occurs due to the same strengthening of the back muscles.
During exercise, the thigh muscles are involved, and this is a problem area for many women. Hated by many women, cellulite most often makes itself felt in this area of the body. Therefore, such exercises are another effective way to combat orange peel.
The rhythm of life does not allow many people to waste time in the gym and exercise under the supervision of trainers. The weight loss plank is a great way to get yourself in order at home, while spending a minimum of time and equipment that you don’t even need. Spending 2-5 minutes a day will bring guaranteed results.

Disadvantages of the plank exercise for weight loss

There are virtually no downsides to this type of physical activity. The only thing that can be noted is pain in the muscles and body after the first classes. But this applies to any sport if a person is just starting to get acquainted with physical activity. Regular exercise, warm baths and massage will quickly solve this problem.

How to do the plank exercise correctly. Newbie mistakes

In order for the exercises to be effective, the body to become toned, and the extra pounds to go away, it is necessary to perform the exercises adhering to certain rules. There are not many of them, but, nevertheless, they are very important. The lack of results can only be attributed to incorrect execution technique, so be sure to pay attention to this.

Remember, keep your body straight while exercising. The buttocks should be tucked, the stomach should be tense, and the hips should not be lowered or raised. Legs, butt and back should be on the same line. If you relax one part of your body even a little, then everything will go downhill - your hips will bend, your back too.
Stretch your legs during exercise, do not bend them.
Keep your head in line with your body.
If you perform a plank with your arms outstretched, your hands should be under your shoulders, shoulder-width apart. This way you will protect yourself from injury.
If you have just started mastering static exercises, take your time and do not strive to perform beyond your norm. Start performing each exercise with 15 seconds, gradually, day by day, increasing the time. This way, your body will gradually get used to the load.

Plank for weight loss

I have already said more than once that the plank is an excellent opportunity to get rid of the belly and bring your weight back to normal. Despite the fact that this type of physical activity is very effective and efficient, you will not be able to achieve your goal if you do not follow several rules. They relate mainly to nutrition. After all, in case of gluttony, eating pies and pies at night or before bed, passion for soda and chips, no super-effective exercise will help.

It is important to understand that, first of all, you need to take care of the quality of your product.

First, always eat breakfast.
Secondly, .
Thirdly, eat 5-6 times a day in small portions of 200-250 ml.
Fourth, do not eat 3 hours before bedtime.
Fifthly, prepare food at home; ready-made food is not the best option for losing weight due to the huge amount of additives and fat. Instead of soda, cook compotes, jelly, instead of hamburgers, cook and so on.

These simple rules, coupled with statics, will help you in the fight against excess weight and generally improve your health.

Types of planks

There are several types of planks. Which one to choose is up to you, but consider your level of physical fitness. For beginners, it is best to start with the classic version.

Classic version

To do this, lie on your stomach.
Bend your elbows at a 90-degree angle and rest on your elbows. They should be on the floor with their shoulders.
Spread your legs slightly and rest on the tip of your foot.
Head, back and legs are on the same line.
Tighten your buttocks and tighten your abdominal muscles.

For beginners, this type of exercise is considered easier than others. Therefore, I advise you to first try the classic plank.

Straight arm plank

Lie on your stomach.
Extend your arms so that your wrists and hands form a right angle.
The wrists are located under the shoulders at a distance of their width. The heels are slightly raised.
Do not bend under any circumstances. Keep your body straight, tightening your buttocks and stomach.

Side plank

This exercise is considered difficult, since the support is only on 2 points. Here, in addition to strength and endurance, you also need to maintain balance, which will be difficult for the inexperienced.

Lie on your side.
Place your elbow so that it is under your shoulder.
Pull your legs in and bring them together.
Place your free hand on your thigh or lift it up.

Back plank

Another type of exercise, which, judging by the reviews, perfectly fights cellulite and extra pounds in the lower body. Well, if you want to tighten your butt, then this kind of exercise will do the job perfectly.

Lie on your back.
Raise yourself up and place your hands so that your wrists are under your shoulders.
Rest on your heels and stretch your legs forward.
Don't lower your hips, but try to keep them in a straight line with your legs.
But, if you want to pump up your calves, then you shouldn’t pull your socks forward.

Complicated planks

Each of the previous types of exercises can be complicated, thereby putting more stress on the body. This option is suitable for already trained individuals who play sports more than once.

For example, you can improve the plank on outstretched arms like this:

And the classic pose is like this:

Training program “Plank for weight loss”

And so, now you know how to perform workouts correctly without mistakes and get maximum results. I am sure that they will bring incomparable health benefits and will play a huge role in losing weight. But there remains the last but not least question regarding the training program. It is very important in this matter to find a suitable regime and amount of physical activity.

For example, if an inexperienced person starts exercising immediately from 1 minute, but the next day a fiasco awaits him, since the muscles will ache from pain and there will be no question of repeating the exercises.

Therefore, I bring to your attention a program of classes that are suitable for beginners. Its essence is to bring the total exercise per month to 5 minutes. And you need to start small, with just 20 seconds. Day after day, the training time will increase, the body will gradually get used to the load.

As for the type of plank, as I already said, you can start with the classic one, then move on to more complex training options, for example, combining them with each other. Thus, classes will become more varied and effective.

And to make it fun, turn the music up louder or put on headphones.))

That's all for today. I hope you found the article useful and interesting! Write your comments and leave reviews. See you again!

The latter is most likely the result of my runs)

Today I set myself ambitious goals - a goal of 5 minutes per month.

This bar and core muscles have already buzzed all the ears of Healthy Lifestyle and PP practitioners. But I’m still not in the know, I’m just a loser. Okay, I’ll master this level, and very quickly, and I’ll immediately reach 5 minutes in a month!I post the results here.

So, despite the fact that I have been running successfully for a long time, I have not been in the trend for a long time, because there is nothing to brag about when talking about the plank. I have nothing to say about minutes or poses! I shut up and immediately lose any authority, because “….without the bar you’re not even an athlete, you’re NOBODY!”

No sooner said than done:

I immediately install as many as four applications from Google Play, promising to teach me the magical magic of the plank,

I test them for one day and choose the optimal one - “PLANKA - fitness timer”,

I set a goal of 5 minutes at the end of a month of classes, do the exercises and monitor my progress.

I share the result after a month.

By the way, I also hope to reduce my fat percentage a little by summer - after all, the static plank burns MORE calories than classic crunches.

Now more details about the application.

In a nutshell, if, then the program is an illustrated stopwatch with the ability to record completed exercises into memory. The pictures are quite clear. Convenient exercise launch menu and very clear settings.

The plank is a very popular exercise that allows you to get in good physical shape at home. Just a few minutes a day, and your muscles will become stronger and your overall condition will improve. For those who have been in good shape for a long time, we recommend trying a combination of a series of different poses - this will allow you to load and work those muscles that are not affected by a regular plank. Our fitness timer is an indispensable tool for home workouts.

Program features:

Saving exercise history,

Building graphs with different types of sorting (months, weeks, days),

Ability to delete a separate entry about exercises (for example, erroneous execution/entry into statistics),

Setting the pause time between exercises and at the beginning,

MY FAVORITE is setting a reminder time for daily exercise - YOU WILL NOT FORGET OR SLEEP OUT!

Creating your own sets - combinations of planks with setting the exercise time and pause time.

There are enough types of planks in the program:

Beginners are advised to start with 10 seconds. I managed 30 seconds the first time and quickly switched to a combination of a regular plank and an elbow plank (half a minute each exercise).

What a bonus will I get in the end - strengthening my back muscles, which is very important for me and my lumbar hernia. Because treating a hernia/relieving inflammation, as I did before (with an iplicator and a scrim) is one thing, but preventing pain is another and more important.

The main advantage of the application is its simplicity! There is nothing superfluous, everything is intuitive. And most importantly, it gives motivation very well!

Now it has become too easy for me compared to what it was a week ago. I start doing planks not once, but three times a day.

So, “see you” on March 16, that is, for the remaining two weeks, “nosebleeds”, but I have to stand in the plank for 5 minutes at a time!

UPDATE: So, today is March 16th and I succeeded - exactly a month and 32 lessons(one a day, but I did it a couple of times and twice a day) to get from 30 seconds plank to 5 minutes. Yesterday I solemnly stood in the plank for 5 minutes! I'm proud of myself!...

Results: I definitely became more defined. And yes, I saw these same notorious cubes on my stomach. Today I’ll arrange a photo shoot for them)

The hernia has not bothered me this month. I can’t say that this is only the merit of the bar, but the bar clearly did not harm the hernia.

I haven’t missed a single day, the app is very disciplined. And I never used the pause button.

Weight... I can’t say anything here, because at the beginning of the reporting month I didn’t weigh myself, but weight is the last thing I’m interested in, there are no problems with it - body quality and relief are more important to me. That’s why, after seeing what the plank did to my abs, I decided that I needed to move on, I continue to do the plank every day, I still need to work on my lower abs.

Just think... a couple of minutes a day and there they are, cubes. No twisting or leg lifting...

I didn’t even come close to the hall!

How timely I came across this application - there are still two months until summer, which means I will be completely ready for summer!