Do planks help you lose weight - how to do the exercises correctly

It is interesting for novice athletes to know if the board helps to lose weight and what benefits it brings to the body muscles. Regular exercise has a positive effect on all muscle groups. Two minutes is enough for gymnastics, which will make the waist sculpted, pressing steel and the buttocks elastic and without signs of cellulite. The shelf looks simple, but has its own performance secrets and features. It is worth knowing more about them.

What is a plank

The most famous weight loss exercise is able to tighten the muscles of the body with regular performance in just two minutes a day. It is suitable for busy people who do not have time for a full workout, for whom the ideal figure remains an unattainable goal. Trainers compare the effectiveness of the shelf to the hourly work in the fitness room - when you perform, the external and internal muscles of the arms, legs, back, abdomen and spine are involved.

Can You Lose Weight With Exercise?

A universal exercise is considered to be a plank for weight loss, involving every muscle of the body, toning and tightening the skin. It works, no special equipment is needed for its implementation, it is done in a minimum of time and it is easy to find a place to perform it. It will be possible to lose weight with its help, but subject to proper technique, combination with cardio loads and diet.

Does it help in removing the stomach

Very effective is the plank for the press, which works on the front, sloping inner, transverse and rectus abdominis. Proper regular exercise reduces abdominal volume, tones muscles. The waist becomes thin, the back becomes stronger, a beautiful posture appears, the neck stretches, the shoulder line becomes expressive. With a daily shelf, body fat is burned.

weight loss plank

For the rear

The back posture works no less effectively: it strengthens the hips, tightens them and gives them tone. With sedentary work, there is no doubt if this type of training helps to lose weight - it does and it is very effective. A simple type of exercise makes the buttocks elastic, eliminates cellulite by increasing blood circulation to problem areas. An intricate plank with the legs up improves the shape of the buttocks, works on the deep-lying muscles, which speeds up the fat burning process.

What gives the shelf

Invaluable are the benefits of static exercise for weight loss as an exercise that should only be performed for two minutes a day. The body is at rest, but engages the deepest muscles. Here are some options for using the shelf:

  • increased metabolism in problem areas;
  • tightening of body contours;
  • Increased blood circulation, the rapid process of fat breakdown;
  • increased flexibility, durability;
  • elastic buttocks, flat abdomen;
  • cellulite removal;
  • helps to lose weight, get rid of excess pounds;
  • increase body relief.

The damage here can only be if done incorrectly - pain in the back, in the lower back, in the neck. The first time after execution, the deeply stretched muscles that are not used to receiving a load in their normal state will be injured. Massage, hot baths, uniform loads all over the body help to get rid of them. Improper muscle tension can cause tightness - check the rack accuracy to avoid injury.

What muscles work

Exercise is considered non-isolating, not specifically directed at the abdomen or spine. Trainers call it general strengthening, isometric and static (without joint movement). To understand the execution process, you need to know which muscles you work with:

  1. Cases - abdominal, dorsal. The posture focuses on the extension of the spine, rectum and transverse abdominal muscles. The muscle groups in the neck (trapezius) work in it, helping the posture and supporting the neck during sitting work.
  2. Shoulders - static increases muscle performance. While holding the upper body at the elbows, the shoulder biceps is involved in the work, which helps in the development of the biceps.
  3. Chest - the chest receives a small load.
  4. Press - the main abdominal muscles function.
  5. Buttocks, thighs, calves - keep the body in one position, preventing it from sitting down.
girl making plank for weight loss

How to do it properly

From the beginning of the workout, you need to get acquainted with the correct posture in order to lose weight quickly. Working with your weight always leads to losing extra pounds. In practice, doing the right thing comes in the following steps:

  1. Lay the carpet, make a stretched accent.
  2. Stretch your body, lean on your elbows and forearms, bending them at a right angle. The feet should be on the toes.
  3. Keep your back flat, ideally a straight line between your head and your legs.
  4. Tighten the press, check the lack of hanging of the middle section and the extension of the buttocks upwards.
  5. Hold for a minute, repeat five times.

For beginners

The weight loss bar for beginners will look tough, it's tough. At first, few people can stand for more than half a minute. Beginners are advised to stand for 10-15 seconds and gradually bring the time to normal. The first time you do this, find a mirror wall to see your body in reflection and correct mistakes. For relief, you can try a simple method with bent knees or clenched palms.

Some helpful rules when doing the exercise for beginners to get a quick effect:

  • do it every day, several times;
  • each time hold on the shelf for a few seconds longer;
  • to strengthen muscles, do push-ups, pull-ups, squats and lifts;
  • initially, focusing not on time but on sensation helps - to stay until a burning sensation appears in the stomach in order to lose weight is guaranteed.

For men

An exercise for men is considered useful, it has the following positive effect:

  • endurance training;
  • creates relief;
  • strengthens legs, thighs, buttocks;
  • improves posture, spinal condition, relieves osteochondrosis;
  • relieves pain in the lumbar region;
  • ideal for the drying process to burn excess fat;
  • trains a sense of balance;
  • heals the whole body.

It is beneficial for men to maintain a traditional posture on the elbows or straight arms. A knee exercise is only suitable for beginners - it does not give the same efficiency as the traditional one, so it is rarely performed. The most difficult is the side, which must first be done in statics, and then complicated by stretching the legs sideways. To process the back, the option with support on one elbow is convenient, and the body - with one leg raised.

The man who makes the plank for weight loss

For women

Hard at first, but easy once you get used to it, exercise for women involves several muscle groups at once and strengthens the heart with blood vessels. For the female body, the classic version with outstretched arms, sides and leg grips is suitable. There are varieties on the ball and on the knees. For women, the training provides:

  • strengthening the press - makes the muscles that stretch deeply, be responsible for the work of the "cubes";
  • reduces back pain - reduces the severity, frequency of sensations due to flexibility and strength of the spine;
  • back muscle training, the complex strengthens the skeleton;
  • develops flexibility, elasticity of clavicle, shoulder blades (most inaccessible muscles);
  • lateral posture stretches the oblique press muscles no worse than Pilates;
  • improves mood;
  • strengthens balance, makes attitude equal.

How to make an accurate posture

In order for weight loss exercise to be only beneficial, it is worthwhile to discover the main mistakes of athletes in the photo by performing it at home:

  • relaxation of the abdomen, buttocks, legs - this strains the lower back and leads to injury;
  • weight transfer to the elbows - as a result, not all muscles are loaded, it will not be possible to lose weight.

There are basic rules that show you how to hold the bar in order to lose weight quickly and without harming the body:

  • lean on your hands and fingers, keep your feet together without spreading, so as not to hurt your knees;
  • pull the buttocks, tighten the pressure, keep the hips straight, without falling down, do not shake the body;
  • relax the muscles only after you leave the shelf - all the while holding the body in it, they should be tense;
  • start with a 10-second run, add five seconds each day, and work up to two minutes;
  • do not tilt your head too far down and do not throw it up;
  • do not try to reach the specified time quickly - it is not the speed that matters, but the quality.

in the elbows

The classic elbow wheel requires a mat as an optional accessory. Spread it, preferably in front of a mirror, lie face down, take a deep breath and exhale. With an extrusion, bend the elbows at a right angle, get the accent extended. Place the elbows under the forearms, stretch the body like a thread, lean on the toes. Pull the buttocks, stomach, hips, mentally stretch an elongated line from head to toe, hold for as long as possible.

The opposite

The back or reverse board is considered the hardest. For him, sit on the carpet, straighten your legs. Place your palms on the floor, place them under your shoulders, squeeze your buttocks and hips, and lift your body up. With the severity of the performance, transfer the support to the elbows. Hold for a minute, following the horizontal line of the body from the shoulders to the heel in the mirror. Repeat five times.

In the hands

An aid in strengthening the shoulder girdle and toning the biceps will be the bar on the straight arms. Stand on the mattress on all fours, rest your palms on the floor, place under your shoulders. You should raise your knees, staying in an emphasis on the pushes. Straighten your back, place your feet on your shoulders or already. Keep the neck straight, pull the abdomen inward. Do not bend the lower back, tighten the buttocks.

side

This option forces the oblique to work, as the stomach is more involved in this position to support coordination:

  • Lie on your side, exhale, place elbow under shoulder, hand on thigh, stretch legs.
  • Squeeze to the maximum abdomen and buttocks, raise the pelvis.
  • Extend a straight line, hold for half a minute.
  • Do not bend the lower back, watch the muscle tension.
sideboard for weight loss

How long does it take to get results

The minimum time that indicates how long you should stand depends on the level of training. For beginners, 10-15 seconds will do, and for professionals, two, five or 10 minutes. There are supers schemes of several types of boards with alternating exercises that help to work even better all muscle groups and achieve weight loss results. Classes last up to 6-7 minutes.

How many times a day to do

The answer to the question of how many approaches per day you need to do will be the practitioner's feelings. If he has a free minute, you can do the exercise as often as needed. The minimum is once a day, the maximum is limited by the stamina of a girl or a man. The program can be done in the morning for a fee, in the afternoon or in the evening, to take vacations during working days. Continuous shelf performance helps to lose weight faster in a month.

Contraindications

In addition to the obvious benefits, there are contraindications to which you can not exercise:

  • intervertebral hernia;
  • injuries to the spine, neck, crushed nerves or vertebrae;
  • pregnancy;
  • postoperative period.