Plank, i.e. a board, in other words: front support on the forearms. It is an isometric exercise that beautifully shapes the abdominal muscles. In the video, Ola Żelazo shows how to properly perform a plank so as not to overload the spine and what are the ideas for modifying this exercise, e.g. a rompers plank or a side board.
Plank - how to do it correctly?
- Kneel on the floor. Lean on your forearms, bending your elbows at a right angle.
- Shoulders should be directly above the elbows.
- Leaning on your toes, lift your torso. Tighten your abdominal muscles.
- Do not lift your buttocks up or bend down your lumbar spine - your heels, hips and shoulders should stay in a straight line.
- Hold for a certain number of seconds (beginners can start at 20 seconds and lengthen the exercise by 10 seconds each week until they can hold for 60 seconds).
See the video on how to properly plank:
Plank - types
- Plank - basic position, board with forearms;
- Plank jacks;
- Plank mountain climbers - pulling legs alternately to the chest;
- Plank with one leg raised - while remaining in the plank position, alternately lift the legs up (stopping for a few seconds);
- Plank with one hand raised - while remaining in the plank position, alternately raise your arms (straighten), stopping for a few seconds;
- Side-plank - side plank (body rests on one forearm and one leg);
- Side-plank pulses - lifting the hips up and down in a side position (waist shaping exercise);
- Side-plank with raised leg - lifting the free leg up (in the side-plank position).
See more: 21 variants of the board
Check also: A flat stomach in a week - diet and exercise for 7 days
Plank (board) - effects
The board is a core exercise. Properly performed, it strengthens the trunk muscles and deep muscles responsible for the correct body posture, which helps to eliminate back pain. It is an ideal exercise for people who lead a sedentary lifestyle and therefore often complain of back pain.
Plank and side plank are among the top fiveexercises to develop all parts of the abdominal muscles (including obliques). This exercise also involves the deltoid muscles, the pectoral muscle, the rectus and oblique muscles of the abdomen, the quadriceps, and the lats of the back.
Regular training with a planner engages almost the entire body - it strengthens, sculpts and slims it.
Read more: What are the effects of regularly planking?
Plank - contraindications
Plank can be done by anyone and at any age - of course, always at their own level, slowly increasing the difficulty level. Planks should not be performed only by pregnant women due to the high muscle tension required by this exercise. It will be better to swim, Nordic walking, practice gymnastics adapted for women during pregnancy, strengthening yoga or pilates exercises for pregnant women.
See also: What can you practice during pregnancy? Classes for pregnant women
People who suffer from discopathy and curvature of the spine should also be careful about the plank. And although the task of the board is to strengthen the corset, which is important for the spine, in this type of diseases, it is good to control whether the board will not deepen the curvature or pressure. It is best to check with your doctor.
Check: Exercise for lumbar discopathy