Benefits of performing the planck exercise for different sexes

Benefits of performing the Planck exercise for different sexes

The Planck exercise is far from new; it was practiced at the beginning of the last century, when static loads were included in most RPP complexes. Then the views on the training process changed and they forgot about this option.

In the wake of the development of sports and various areas of fitness, experts decided that the Planck exercise gives excellent results, the main thing is to correctly develop standards and write a description of the loads. But standing in the Planck is not as easy as it seems to most beginners. The straight and side “Planck” is just the beginning of a long journey to self-improvement.

The harm and benefits of Planck are still being discussed in sports and medical communities. At the moment, it can be stated with confidence that the harm and benefits of the Planck exercise are unevenly distributed, although training has limitations, but with a competent approach, it is quite possible to draw up a plan that will suit any relatively healthy person.

What muscles are involved in the performance of the “Planck”

It is believed that the classic Plank posture came from yoga. Perhaps this is true, but there is no direct evidence for this. If in yoga every movement has an energetic subtext, then the main task here is to properly maintain the weight of your body. The whole bracing effect of the Planck is based on static muscle tension.

In the classic correct bar, the main load falls on the frontal muscles of the press, legs and chest. In numerous variations of the Planck exercise, the muscles of the lateral press, neck, arms and the entire back work. Professional fitness trainers claim that with this complex you can pump about 80% of the entire musculature of the body, only the muscles of the head are not involved.

How to do the “Planck”

Side bar

The straight and lateral “Planck” for men and women are made equally. At the initial stage, the main thing is to master the correct implementation of the Planck, and this is not so simple. If a person has a large mirror at home, then all errors will be visible in it. Otherwise, you can learn how to do the “Plank” exercise correctly near the wall, the process will take 2 – 3 days:

  • before standing in the “Planck”, go to the wall and press your back;
  • the body should touch the wall as much as possible: heels, calf muscles, buttocks, the entire upper back and head;
  • insert a palm just above the lower back and try to cuddle against it, there should be no gaps;
  • practice standing near the wall 3–4 times a day and after 2–3 days the body will “remember” the initial position at a subconscious level, and you can correctly do the “Planck”.

In the classic version, you can hold the “Plank” on your hands or on your elbows. In terms of load, these two positions are not much different. Technique of execution:

  • lie face down on the floor and place your hands as if you were going to push up in the traditional way, i.e. palms opposite the shoulders;
  • rise on hands, legs are even, socks rest on the floor;
  • ideally, the stomach should be pulled to the ribs as much as possible;
  • the body must be absolutely even, the buttocks are compressed, the pelvic deflection in any direction eliminates the entire strengthening effect and can lead to injury;
  • fix the position and hold it as much as you can.
Elbow strap

To learn how to stand in the “Planck” for beginners, it is enough during the morning exercises to do 3 sets of 15 – 20 seconds. When the equipment is worked out, you can proceed to increase the load. It is believed that the strengthening effect begins with 30 seconds. continuous load.

Five-minute charge using the “Planck” with maximum effect:

READ  Exercises for strength training of the back muscles

Top 5 Mistakes When Performing The Planck

If the gym has a large mirror and instructors who will tell you how to do the exercise correctly, then at home, the Planck for beginners can be a problem. There are 5 common mistakes:

  1. The most common is the deviation of the pelvis from an imaginary line. If the buttocks are lifted up, then a woman or a man is simply wasting no time, the effect expected from classes will not be. Worse, when the pelvis falls down, in this position the load falls on the lower back and you can earn an intervertebral hernia, so you need to stand exceptionally flat.
  2. Deviation of the head up or vice versa, down. An additional burden is placed on the cervical spine, which is fraught with consequences for the intervertebral discs.
  3. Exit of the elbow joints beyond the shoulders. In this case, the harmful load falls on both the elbow and shoulder joints.
  4. Beginners who want to quickly get the result often increase the execution time of the Planck and try to stand for as long as possible. Even if the exercise is done correctly, overstrain will not benefit, the body is not yet ready. It is better to break the training into several approaches.
  5. Watch your breathing – it should be even and deep, delays or shallow breathing will only hurt.

Detailed analysis of 5 common mistakes.

The benefits of performing “Planck” for different sexes

Running elbows

The Planck exercise is useful for both men and women, it takes a minimum of time and at the same time pumps several muscle groups at once. But among representatives of different sexes, the benefits of Planck are somewhat different.

The benefits of the Planck exercise for men:

  • helps to increase the stamina of the body, a person can withstand stress for a long time;
  • with a static load, the frontal group of the abdominal muscles and oblique muscles of the abdomen are immediately worked out;
  • The “plank” is useful for the back, it simultaneously allows you to strengthen the broadest muscles and trains the small muscles responsible for the correct position of the spine;
  • Separately, it is worth mentioning the benefits of “Planck” for men in bodybuilding – this is one of the best ways to safely dry muscles, it is with this exercise that athletes burn excess body fat before competitions;
  • static load is indispensable for the press, with its help you can relatively quickly tighten sagging stomach;
  • the full range of “Planck” contributes to the formation of a harmonious figure.

The benefits of exercise “Planck” for women:

  • the stand is used for weight loss and tummy tuck after childbirth;
  • this is one of the safe and effective ways to combat cellulite;
  • side option helps shape the waist;
  • in combination with diet, the stand gives a good result in the fight against excess weight.
READ  Training program for girls in the gym

Harm “Planck”

The bar is prohibited during pregnancy

Now many claim that classes in which static muscle stress is practiced are absolutely safe, but this is not true. Despite the apparent harmlessness and relatively simple technique, there are 5 contraindications to the Planck exercise:

  • cores cannot hold muscles in a state of tension for a long time, especially for people with high blood pressure;
  • the stand can not be made pregnant at any time;
  • with intervertebral hernia of any sector of the spinal column, the stand is prohibited;
  • with fresh injuries of the back and joints, especially pinched nerves;
  • the stand is contraindicated in case of inflammation of the internal organs and chronic diseases in the acute stage.

If you do not take into account pregnancy, then all other contraindications to the exercise for men and women are exactly the same.

When to do the “Planck” you need to be careful

Many can do the “Planck”, but very carefully. The stance refers to high-intensity sports loads, so you need to start carefully, especially for not-so-healthy people. Ideally, you should consult a doctor before starting classes.

Performing the bar with caution after giving birth

Young mothers often try to use the stand to tighten the abdominal muscles after childbirth, but even if the birth was easy, you can start training only after a month and then you need to do the side “Planck” and then connect the straight line and various complicated variations. In the case of cesarean section, the permission for training is given exclusively by the doctor.

If your back or lower back hurts periodically, you first need to determine the cause of the problem. Often, such pains indicate the presence of osteochondrosis or the initial stage of an intervertebral hernia. The stand in these cases can help, but after consulting a doctor, you need to start not from the full 30 seconds, but from 5-7 seconds and add a couple of seconds daily.

Unique selection of exercises

Beginners often begin to increase the time spent in a particular rack to infinity. In fact, the maximum for any position is 2-3 minutes, do not let your body go in cycles. There are different versions of the Planck, and after mastering one position, you need to train another, otherwise there will be no growth.

The set of exercises “Planck” for men has more than 40 options. For the weaker sex, this list is less, although there are no strict contraindications for gender. Remember that no matter how universal the position may seem, it does not strengthen the whole body, but only a certain group of muscles.

Plank for men

To achieve harmony, the “Planck” must be performed in conjunction with squats, jumps and other types of dynamic loads. It’s best to create your own list of exercises and organize it in a table, so it will be easier to monitor the dynamics and increase the load.

Static exercises in the “Planck”

Static “Laths” can pump most of the muscles, but in order to avoid muscle stagnation, the situation needs to be periodically changed. For example, behind the classic straight line, there is a lateral “Planck” exercise, and it can be replaced by a reverse stance. But remember, if you are easily in a position for more than a minute, then it’s time to master the following.

Static Views of the Planck
Conditional nameExecution Rules
Arm restThe classic version, in which the body is held face down on straight arms, palms are opposite the shoulder joints.
Elbow BracketThe body is held face down with support on the elbow joints. The elbows are opposite the shoulder joints, and the hands are slightly reduced to the center.
Lateral “Planck” with support on an elbowThe body is turned on its side and is perpendicular to the floor. The support is performed on the elbow joint, and the humerus of the arm makes a right angle with the floor.
Reverse “Planck” with support on handsThe body is turned upside down, it rests on the heels and straight arms. The palms are parallel to the body, and the fingers are directed toward the head. The feet and tibia are located at right angles.
Parallel PlanckThis option differs from the classic arm-based exercise in that the body is parallel to the floor, which means you need to put a support of the appropriate height under your legs. Advanced masters do it without support, they rest their feet against the wall.
Outstretched exerciseOne of the classic versions with support on the hands, but the palms come together and move forward, as a result, the angle between straight arms and the floor is about 45º.
“Star”Lateral version of the exercise, in it the arms and legs are spread apart. The body is perpendicular to the floor and rests either on the right arm and right leg, or on the extremities of the other side. In this case, the opposite limbs are raised upward (from the side, the body resembles a star laid on its side).
“Planck” with support on 1 legIt is performed in the same way as an exercise based on elbows, only the body rests not on 2 socks, but on 1. At this time, the second sock is placed on the heel of the supporting leg.

Plank exercises on hand

Hands using a plank

In this complex, the entire training is carried out from the classic front “Planck” on the hands. Beginners are better off leaning on their palms, and advanced athletes can perform on their fists.

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“Plank” using hands
Conditional nameExecution Rules
Hands moving forwardStarting position – “Planck” on the hands. Slowly move the palm of your right hand across the floor as far forward as possible. Further, without taking your palms back, return it to its place. After that, take a break of several seconds and repeat the same with your left hand.
Raised legFirst, lift the right leg and remain in this position, then put it in place and do the same with the left leg.
Slam on the shoulderSlowly tear off your right hand and place it on your left shoulder. You are in this position for a few seconds and then change hands. When performing, control the position of the body, it should not bend or go into twisting.
Slapping kneesSlowly tear off your right leg and left hand, and then touch the knee with your palm. Stay in this position for a few seconds and take the starting position. Next, do the same procedure with your left hand and right foot. When you touch the pelvis rises slightly.
“Climber”Try to get the elbow of the left hand with the knee of the right leg, hold for a few seconds and change the leg and arm.
Sideways movementWithout leaving the Planck, rearranging your arms and legs, take a couple of steps to the right and then to the left.
“Spider”Partly similar to the “Climber”, only the knee of the right leg is pulled to the right elbow, and the left knee to the left elbow.
Different levelsYou need to go from the classic “Planck” on your hands to your elbows and go back.
Different grip standFrom the classic front “Plank”, first rearrange the right hand to the right by 10 – 15 cm, then the left hand to the left, at the same distance. So stand a few seconds and return your hands back.
“Superman”From the straight “Planck”, at the same time raise your right hand and left leg, after which you linger in this position and further change the limbs.
Clapping feetYou need to alternately touch with your left hand the right foot, and then with the right hand of the left foot.
“Janitor”Pull the knee of the right leg to the elbow of the right hand, then draw it to the elbow of the left hand, and return the leg back along the same path. After that, do the same with the left foot.

Elbow Planck Exercises

"Plank" with abduction

Lower “Planks” on the elbows are considered a less difficult option, they are well suited for weight loss and for beginner athletes. But in this case, the strengthening effect very much depends on the correct technique for performing gymnastic exercises.

Elbow Rack Options
Conditional nameExecution Rules
Body turnsFrom the classical position on the elbows, raise one hand and go to the side “Bar” on 1 elbow, while the legs remain in place, only the body rotates.
“Saw”Leaning on locks, slowly sway back and forth.
Lower SpiderStand on your elbows and perform the exercise “Spider”, only on the elbows (touching the elbows with your knees).
Buttock liftPlace your forearms on the floor and lift your buttocks up so that the trunk, shoulders and humerus of the arms are in one line. Then return to the standard position.
Leg to the sideAlternately take your right foot to the side and then the left, at each point linger for a few seconds.
Side twistingWithout lifting your elbows and toes off the floor, place the pelvis on its side first on the right and then on the left.

Exercises in the side “Planck”

"Half stars"

The lateral “Planck” on the elbow or on the outstretched arm is considered not to be a very difficult stance, at the same time, the correct execution of exercises develops the vestibular apparatus well and strengthens the oblique muscles of the press. In order to learn how to do the lateral “Planck” correctly, it is better to start with the elbow version. It is desirable that there is a support nearby, for example, a wall – so the position of the body in the side rack will be easier to control.

Side Planck Exercises
Conditional nameExecution Rules
HipsFrom the ulnar “Planck”, the free hand rises vertically upward, and the pelvis slowly moves first upward and then downward until it touches the floor.
Body rotationThe body is in the elbow posture, the free hand is raised up. Lower your free hand down and start under yourself, then return it back.
“Spider” on its sideFrom a standard rack with the knee of your free leg you need to touch the elbow of your free hand and go back.
“Polstars”From the side “Plank” on an outstretched arm, raise your free arm and free leg up. The exercise differs from the “Star” in that the body on the supporting side remains straight, only free limbs rise.

Cardio Exercises at Planck

Knee Lift

It’s much easier to do the Planck exercise with cardio, but there are pros and cons. On the one hand, there are obvious advantages:

  • the effectiveness of the “Planck” for weight loss is significantly increased;
  • mixed physical activities develop coordination and allow you to pump certain muscles;
  • cardiovascular is suitable as a workout.

On the other hand, it is difficult to maintain the correct position of the body and even training against the wall does not help, which means you should not expect too high results from such exercises.

Cardiological options of “Planck”
Conditional nameExecution Rules
Leg breedingFrom the classic “Planck” with outstretched arms, legs are bent apart and brought back.
Leg liftBy jumping, pull your knees to your hands and bring them back.
“Fast Climber”The above version of the exercise “Climber” is performed at a very fast pace, as if running.
Clapping footstepsWith the right palm, clap the foot of the left foot, then do the same with the right foot and the left palm.
Butt liftingOn straight arms and straight legs in a jump, pull your feet closer to your hands, buttocks go up.
Lower jumpsOnly palms remain fixed on the floor, perform a jump with your feet and bend them in the air.

Exercise Plan with a Planck for All Levels

Suppose you have learned to hold the Planck in different ways and want to train your muscles further. As already mentioned, to increase the retention time of the “Planck” for more than 2-3 minutes in one position is useless, it is necessary to introduce new exercises. To get good growth dynamics, you need to develop your own complex and gradually increase it.

Workouts with Straps for Beginners

The Planck complex for beginners can be made up if a person freely overcomes the barrier in 30–40 seconds. This selection of exercises does not have male and female options, the task is to raise the body tone and accustom it to constant loads.

The training consists of 2 sets, each is repeated 2 times in a row, the rest between them is 1 min. On average, 1 set takes 3.5 minutes.

“Planck” for beginners
SetExercise nameRetention time sec.Rest time sec.
1Classic Elbow Stand (Static Plank)thirtyfifteen
“Climber” (“Planck” for hands)thirtyfifteen
Wiggle your hips (lateral “Planck”)thirtyfifteen
Movement of the hands forward (“Plank” for the hands)thirtyfifteen
“Janitor” (“Planck” for hands)thirtyfifteen
1 min rest
2Inverse “Planck” (static exercises)thirtyfifteen
Claps on the legs (“Plank” for the hands)thirtyfifteen
Leg Breeding (Cardio)thirtyfifteen
Slapping on the knee (“Plank” for the hands)thirtyfifteen
Leg to side (on elbows)thirtyfifteen

Workouts with “Planks” for the intermediate level

The complex for athletes with average training also consists of 2 sets, which must be repeated 2 times in a row. The improvement lies in the fact that the number of exercises increases, which means that there are more muscle groups and the rest between the stances is reduced to 10 seconds.

“Planck” for people with average training
SetExercise nameRetention time sec.Rest time sec.
1Raised leg in a straight bar (arm exercises)thirty10
“Climber” (“Planck” for hands)thirty10
Turn of the case (lateral “Planck”)thirty10
Sideways movement (“Plank” for hands)thirty10
Bottom Jump (Cardio)thirty10
“Spider” (“Planck” for hands)thirty10
Hand movement forward (hand bar)thirty10
1 min rest
2Side “Planck” with support on the elbow (static exercises)thirty10
Different levels (“Planck” for hands)thirty10
Turn of the case (lateral “Planck”)thirty10
Slapping on the shoulder (“Plank” for the hands)thirty10
Butt lift (on elbows)thirty10
Rack with different grip (“Plank” for hands)thirty10
“Star” (static exercises)thirty10

Workouts with Planck Advanced

Outstretched exercise

Advanced “Planck” for men is no longer just gymnastics, such a complex can be attributed to a professional. In fact, he is considered a full-fledged training aimed at a radical increase in endurance and quick drying of muscles. It is with these exercises that athletes in gyms drive out subcutaneous fat before competitions.

The complex consists of 3 sets, each set is repeated 2 times in a row, the rest between exercises is 10 seconds.

“Planck” for advanced
SetExercise nameRetention time sec.Rest time sec.
1Parallel “Planck” with support on the wall (static exercises)thirty10
“Janitor” (“Planck” for hands)thirty10
Claps on the legs (“Plank” for the hands)thirty10
“Superman” (“Planck” for hands)thirty10
Sideways movement (“Plank” for hands)thirty10
Lower “Spider” (on the elbows)thirty10
1 min rest
2Direct “Planck” on the hands (static exercises)thirty10
Raised leg in a straight “Planck” (exercises for the hands)thirty10
Butt lifting (cardio)thirty10
“Saw” (on the elbows)thirty10
“Polstars” (lateral “Planck”)thirty10
Different levels (“Planck” for hands)thirty10
1 min rest
3Outstretched Exercise (Static Planks)thirty10
Turn of the case (lateral “Planck”)thirty10
Bottom Jump (Cardio)thirty10
Side twists (on elbows)thirty10
Slapping on the shoulder (“Plank” for the hands)thirty10
“Climber” (“Planck” for hands)thirty10

The Planck exercise is versatile; the above selection of options is considered the most popular and repeatedly tested. Complexes for different levels of training were developed based on the practical experience of existing athletes. But in any case, there is room for improvisation, each person is individual and a plan drawn up independently will be the best for you.

Author: Christopher Harris