Plank exercises 5 minutes. What will happen to you if you do planks every day. Develop a sense of balance

The versatility of the plank is amazing. Most physical exercises target specific muscle groups and ignore others, often leading to comical results. The plank allows you to evenly strengthen and heal the body; it does not neglect either the back or the legs.

1, 5, 10 minutes of planks - what will happen to the body?

Let's look at the beneficial effects of the plank using a specific example. As a sample for research, let’s pay attention to the classic plank, because most beginners start working with it. Note the results depending on the duration of the sets. They will tell you how many minutes you need to stand in the plank to lose weight or work muscles.

1 minute

You read the instructions and learned the correct technique, stood up and were surprised to find treacherous quivering abs and wobbly legs! This is not surprising - an unprepared person will very quickly get tired of the colossal tension directed at all muscle groups at once. But let's talk about something pleasant - in 1 minute of planking you burned 5 calories, stretched and surprised your muscles. Blood circulation has improved, the muscle corset is strengthened and receives more oxygen. Beginners should stop at this mark so as not to overstrain unprepared muscles.

5 minutes

5 minutes of perfect planking is a result worthy of respect. During this time, you burned 25 calories, warmed up and tensed every muscle fiber in your body. Speaking of muscles. After 5 minutes in the rack, they should begin to “clog”, which signals that you have received sufficient load and can stop the exercise.

10 minutes

We sing a song to the madness of the brave! Standing in a plank for 10 minutes is a severe test even for a trained body. You got rid of 50 “extra” calories, your abdominal muscles work at full capacity, your posture becomes straighter, and your movements become more confident. It’s worth stopping here so as not to inadvertently damage muscle fibers. That's all for today, rest, you deserve it!

Advice: do not chase the duration of the approach. Short but regular exercise will bring more benefits than long and tiring exercise.

Optimal exercise time

“How long do you need to hold the bar?” - probably the most common question that fitness instructors or simply experienced and trained people face. There is no definite answer to this, since the duration of the approach depends on the capabilities of your body - where someone can easily stand for 3 minutes, another cannot stand it for 30 seconds. By soberly assessing your strengths, you will choose the best option that will bring not only benefit, but also pleasure.

We make a schedule for the month

Despite the fact that the duration of the approaches is selected individually, general recommendations for a monthly training schedule still exist. They consist of gradually increasing the volume of training and its duration. By following this method, you will achieve excellent results and make your body stronger and more resilient. Let's start with the classic plank and short approaches. Looking back at the end of the month, you will be surprised to find that you have increased your approach time several times.

Here's another example of a monthly training schedule (with rest on certain days):

1 day - 20 seconds	Day 16 - 2 minutes
Day 2 - 20 seconds	Day 17 - 2 minutes
Day 3 - 30 seconds	Day 18 - 2 minutes 30 seconds
Day 4 - 30 seconds	Day 19 - rest
Day 5 - 40 seconds	Day 20 – 2 minutes 30 seconds
Day 6 - rest	21 days - 2 minutes 30 seconds
Day 7 - 45 seconds	Day 22 - 3 minutes
Day 8 - 45 seconds	Day 23 - 3 minutes
Day 9 - 1 minute	Day 24 - 3 minutes 30 seconds
10 day - 1 minute	Day 25 – 3 minutes 30 seconds
Day 11 - 1 minute	Day 26 - rest
Day 12 – 1 minute 30 seconds	Day 27 - 4 minutes
Day 13 - rest	Day 28 - 4 minutes
Day 14 - 1 minute 30 seconds	Day 29 - 4 minutes 30 seconds
Day 15 – 1 minute 30 seconds	Day 30 – 5 minutes

While you are standing in the plank, your body is working!

Don’t be under the illusion that the plank can replace a full range of sports exercises or save you from the need to go to the gym. Defined muscles and a slender figure will have to be achieved through labor and sweat, but know that the plank not only facilitates this process, but also turns it into a kind of game. By devoting a few minutes a day to the plank, you provide an invaluable service to the body, prevent diseases of the digestive and excretory system, and also get rid of back pain. Standing in the plank in the mornings or evenings will not become a painful necessity for you. Remember that your health is your treasure, and sports are the best way to preserve it.

We offer you to watch a video with different types of dynamic bars:

Stunning results of doing the plank: before and after photos

Allowing you to literally develop endurance, strengthen muscles, tighten your stomach and get rid of a couple of extra centimeters in just 30 days.

Rave reviews and photos before and after classes confirm this.

The plank works all large muscle groups, including, no additional equipment is required for practice, and the result will not take long to arrive, even if you do not combine static loads with other sports.

In this article, we find out why exercise should become the basis, what types there are, and draw up a schedule for the first month of classes.

What and how the plank trains: photos before and after classes

If performed regularly, this seemingly simple exercise will help you lose weight, stimulate the burning of internal fat, give relief to your arms and legs, train your back and, of course, speed up the appearance of the desired six-pack.

Get ready that after the first short approaches of 20-30 seconds, all your muscles will ache - this is great, and it means you are on the path to success.

The results of monthly training are clearly visible in the before and after photos.

The plank works with our body in the following directions:

Exercise strengthens the spine and back; makes pain less pronounced in scoliosis, osteochondrosis and radiculitis.
Engages the thigh and calf muscles, restoring their elasticity and beautiful expressive shapes.
Develops strength in the palms, forearms and shoulder girdle as a whole. After three to four weeks, your hands will stop shaking during workouts, and you will feel more confident.
Your buttocks will acquire a toned, round shape, and there will be significantly less cellulite and stretch marks.
The abs will be tightened and strengthened.
Fat will disappear from the waist area, the figure will become slimmer and more harmonious.
This load has a positive effect on the functioning of the cardiovascular system.
It prevents joint diseases.
Improves overall flexibility and endurance.
Improves mood and fights depression - any physical exercise performed by a person to the limit of his capabilities is better than any therapy or medication in dealing with bad mood and stress.

Of course, such results cannot be achieved in a month with just one plank.

Photos before and after: there are no age restrictions for exercise if you feel well

Photos before and after: as your appearance changes, so does your mood

The exercise also works the rectus and transverse muscles, rectus and protractus.

At the same time, the bar is one of the least traumatic types of training and can be contraindicated only in the following cases:

In the postpartum period, after cesarean section, with diastasis of the abdominal muscles
After recent operations
For high blood pressure
Hernia and serious joint pathologies
In case of exacerbation of chronic diseases

Tip: Scientists at Columbia University have proven that regularly performing side planks reduces pain in osteochondrosis by almost 40%.

Now let’s figure out what types of planks there are, how to perform the exercise correctly, calculate it for 30 days and see how body proportions change before and after regular exercises with photographs and reviews of those practicing the technique.

Classic plank - rules of execution

Basic version of the exercise. It is recommended to start training with it.

Traditional technique

How to do: We lie down on our stomach, raise our upper torso and stand on our elbows, then on our toes, pointing them towards ourselves.

Place your arms bent at the elbows at an angle of 90 degrees. The head is raised, the gaze is directed forward.

The abdominal muscles are tense, the body is elongated in an even line without sagging. The back does not hunch. We start with three approaches of thirty seconds.

For a beginner, one and a half minutes at first may seem like a real test, which, however, will become easier day by day.

If things are not going well, simplify the task in the first two weeks:

Perform the lighter version with arms outstretched.
Spread your legs wider, this will reduce the load; accordingly, if you put your feet next to each other, the task will become more difficult
Do more sets in less time; the ideal rest time between them should not exceed a minute

When the basic technique completely submits to you, move on to more complicated options and start rocking your pelvis - this way the load will be maximum.

Plank exercise plan for 30 days for men and women, before and after photos

This lesson plan is suitable for both men and women

As you can see from the table above, after a month of active training with short breaks, you should increase from thirty seconds to five minutes.

Of course, you won’t be able to achieve an ideal body in a month with just one plank, but in combination with elementary and other types of physical activity, your body will noticeably tighten and become slimmer.

Side plank - execution technique

This type of load involves additional work on the back, arms and legs and is especially effective in combating fat deposits.

How to do: We lie on our side, raise our torso and lean on our bent elbow. We place the left hand on the thigh.

We tighten our abs and maintain balance, leaning on our forearm and foot. Start doing it for 20-30 seconds, gradually increasing the time. Repeat the exercise on the second side.

Make sure that the body does not sag, the buttocks are tense and fixed in one position.

The legs are brought together so as not to increase the load on the joints.

Side plank

If the exercise is difficult, you can make the task easier by leaning on your knee. Make it more difficult by using support on two points.

Take a classic plank position. Raise your free arm and leg up, but do not bend it, but keep it straight.

Reverse plank - execution technique

This variation is similar to the classic position, but done in reverse: your body resembles a coffee table.

Reverse plank

How to do: we sit on the floor and straighten our legs. Place your palms on the floor and spread your fingers to distribute the load evenly.

We tilt the torso back to the floor at an angle of 45 degrees. We place our hands behind the buttocks in line with the shoulders.

Raise your torso, legs and butt until they are extended in a straight line. We tense our abdominal muscles.

We start with 20 seconds and increase the time. Slowly return to the starting position.

Tip: If you feel your hips starting to sink, stop and do another set after a minute.

The most common mistakes when performing a reverse plank are your head thrown back/chin pressed to your chest/non-compliance with the geometry of the exercise.

When the load goes into the hands, the rest of the muscles stop working at full strength.

With limb extension

Plank with limb extension

We make our task as difficult as possible.

How to do: we become in . Extend your arm forward parallel to the floor. We start with thirty seconds.

We return to the starting position. Then we repeat the same thing, but with the leg raised. We perform the technique for the other arm and leg.

You can complicate the task if, together with extending your arm or leg, you make various movements in the air, alternately pulling the knee of the same name towards your arm, turning your head to the sides for better body work.

Tip: While in any type of plank, keep your abdominal, arm and leg muscles tense. This distributes the weight evenly and reduces the strain on your back.

Knee Pull Variation

1. Your core muscles will become stronger.

The core muscles provide support to the internal organs. They also help promote good posture and help avoid lower back injuries. Doing it daily will primarily help you strengthen these muscles. Moreover, just one exercise involves all the main muscle groups of the core at once:

transverse muscle - helps lift heavy weights;
rectus muscle - helps to jump better, it is also responsible for “”;
oblique muscles - expand the possibilities of lateral bending and twisting at the waist;
buttocks - will support the back and give a beautiful profile.

2. The condition of the back muscles will improve

Doing a plank will allow you to build your core muscles without the risk of putting extra stress on your hips. Moreover, regularly doing the plank will strengthen not only the lower part of the body, but also the upper part. This will reduce the risk of back pain.

3. Metabolism will speed up

The plank burns more calories than classic abdominal exercises - crunches and sit-ups. Even 10 minutes of strength training a day speeds up your metabolism. And for quite a long time: even at night you will burn more calories. A nice bonus for those who want.

4. Posture will improve

Strengthening your core muscles has a profound effect on your neck, shoulders, back and lower back. Doing planks daily will help keep them in the correct position and improve your performance.

5. Develop a sense of balance

How long can you stand on one leg? Just a couple of seconds? Then you need to strengthen your abdominal muscles. The plank will help with this. By the way, a developed sense of balance will help you achieve great results in any sport.

EpicStockMedia/Depositphotos.com

6. Improved flexibility

Thanks to the plank, the muscles and ligaments attached to the shoulders, shoulder blades, collarbones, hips, even toes are stretched. You can also work your obliques with the side plank. By increasing your entire body, you will receive additional benefits when performing any other exercises and just in everyday life.

7. Your psychological state will improve

The plank has a special effect on the nerves, strengthening the muscles that are active in stressful situations. After a whole day in your work chair, your whole body becomes numb and you feel tense. As a result, your mood worsens, you become lethargic and sad. Doing planks daily will help improve your mood and have a positive effect on the nervous system.

Just 5-10 minutes will give you a boost of energy for the whole day, and repeated daily will last you a lifetime. Here, for example, is a five-minute complex with which you can start today.

Losing weight without effort is impossible - you know this yourself. But are our exploits in the gym justified or is there a more loyal way to get in shape? Eat. And we won’t talk about a magical way to lose weight in five minutes using a magic drink. We will talk about the plank - an exercise that works all muscle groups in a few minutes and gives amazing results.

Static training is a simple and effective way to tone your body, tighten your stomach and sides, strengthen your muscles and improve your posture. Sounds tempting? The downside is that you have to practice every day. Plus, in a month you won’t recognize your reflection in the mirror. Overall, it's worth it.

How to explain the effectiveness of a miracle workout

The core muscles support the internal organs and form beautiful posture, and the plank exercise trains these same muscles. If you have a strong muscle corset around the waist, your internal organs are well supplied with venous blood.

It's hard to believe, but one exercise trains all muscles at once:

transverse to easily lift heavy weights;
oblique to easily do twists at the waist;
straight to make beautiful cubes;
gluteals to keep your back straight.

Plank - losing weight and feeling great:

The exercise speeds up your metabolism and helps you burn more calories than classic ab workouts. Crunches and other exercises are good, but planking will help you burn calories even while you sleep. No, you don't have to sleep in a static state - your metabolism accelerates and fats melt at rest.
If you don’t philander and practice regularly, you will stop freaking out about it or without it. The secret is that the plank strengthens the muscles and nerves that respond in stressful situations. Sometimes our breakdowns are associated with overexertion and tension, and not with bad character.

Try training every day for a month - you will see the world with different eyes.

How to do a plank correctly

It makes no sense to describe the exercise on the fingers - the Internet is full of current videos that clearly and clearly show how to do the plank exercise. We will focus on the main postulates: make sure that the lower back does not sag, the muscles of the buttocks and abs are constantly tense, and the stomach is retracted. When performing the exercise, keep your body parallel to the floor and tuck your tailbone inward. You need to stand in the plank for 2 minutes, but if you feel tired, stop and rest. When you master the main plank, move on to the side plank.

Don't forget about regularity and remember that any workout, even from the “lazy fitness” series, should be enjoyable.

The plank exercise is one of the most common and popular. It refers to the so-called static exercises. That is, when performing it, the human body is motionless, but at the same time the muscles of the whole body are tense and actively “working”.

In addition to the obvious effect on the body, the plank has several other very pleasant advantages. First of all, you need to spend a maximum of 5 minutes to complete it. How long does it take to go to the gym for a full workout? The answer is simple: at least a couple of hours. But for a modern person, the day is already extremely busy. And sometimes it’s simply impossible to allocate even these two hours in a busy schedule.

The plank can be done at home at any time: in the morning, after sleep, or in the evening, after returning from work. The exercise only takes a few minutes to complete. Another advantage of the plank is that it does not require equipment. Of course, it is most convenient to perform the exercise on a special mat and in sportswear. But, if you do the exercise on a regular carpet and in home clothes, its effectiveness will not decrease. The main thing is to do the plank correctly.

Those who are just planning to start doing this exercise often wonder how often they should do the exercise. And again, the extremely simple answer is every day. Moreover, even if you do the exercise two or three times a day, it will only benefit you. The main thing is not to overdo it with the execution time.

According to experts, 3 minutes of exercise is enough to strengthen your muscles and get a boost of energy.

Often, even before starting training, a person wonders what will happen to his body if he constantly performs exercises.

Let's look at the TOP 10 consequences of what will happen if you do the bar every day:

By the way, the plank can be done not only at home. Fresh air is another plus to the building blocks of your healthy body.

For weight loss

Many people are interested in whether the plank has a weight loss effect if you do the exercise every day? The fact is that when performing the exercise, despite the active work of the muscles, not so many calories are burned. Therefore, if you only do the plank, the weight loss will not be so significant. But it will help prepare your muscles to perform more effective exercises.

Conclusion

We can summarize briefly: the plank is a universal exercise that has a complex effect on the body. Doing it daily can make your body healthier and more attractive. At the same time, while noticing the physical transformation, you will feel a significant improvement in your emotional state.