Super plank: two minutes for a perfect body

The desire to lose weight, tighten the body and get rid of cellulite haunts many of us. At the same time, if not to dissemble, not everyone has a desire to torture themselves with diets and long exhausting workouts. But a solution has been found. Just one type of exercise will help solve all three problems. Its effectiveness has been confirmed by many people who have already been able, thanks to him, to lose weight and tighten the body. Today Estet-portal will tell you about this magical exercise, which has a simple and understandable name plank.

What is the essence of the plank exercise for lifting the body

At first glance, the plank may seem like a simple exercise. But as soon as you delve into its essence, you will immediately understand that this is not so. For this exercise to be beneficial, it must be performed for at least two minutes daily. To do this, you will have to “hang” above the floor, relying only on your hands and toes. There are several basic types of strap:

• classic plank;
• side bar;
• complicated plank types.

Next, we will take a closer look at each type of plank separately.

Classic plank

The classic plank is performed on the exhale, and is held on moderately tense muscles. Remember that the plank – it is a static exercise that does not require movement. Therefore, the main thing is to correctly fix the position of the body, for this you need to do the following:

1. Lie on your stomach and bend your elbows.
2. Lock yourself in this position.
3. You need to lean only on your elbows and fingertips.

Be aware of other parts of the body:

1. Legs should be straight and feet – brought together.
2. Buttocks should be tightened and not relaxed until the end of the exercise.
3. The stomach must be pulled in and the lower back straightened.
4. The elbows should be directly under the shoulder bone.

To begin with, it will be enough for you to spend 10 seconds in this position and gradually reach the required two minutes. Remember not to overexert yourself the first time. It is better to gradually add a few seconds to the execution of the classic plank.

Side bar

More effective plank design – this is a side bar. The thing is that for its execution you will have to strain more. After all, this time you will need to keep your body on only two reference points. So first you need to lie on your left side. Then put your elbow under your shoulder, and straighten your legs. In this case, you need to put your right hand on your right thigh.

Next, tighten your abs and lift your pelvis off the floor, keeping your balance on your feet and forearms. The duration of the exercise should be at least 30 seconds. If you can’t hold out right away, then repeat it several times so that in general it takes 30 seconds. You can repeat the exercise on different sides.

Complicated plank views

For advanced users, you can use complications to help improve the result. Here are the complicated types of planks:

1. With a raised leg. While performing the classic plank, lift one leg up. So you will increase the load on the abdominal muscles.
2. Hand raised. The same principle as with a raised leg.
3. Fitball. You can perform the plank with your feet or hands on the ball.

The benefits of different types of planks

For different muscles of the body, the plank will bring its benefits. Here is what you will get by doing this exercise every day:

1. Elastic buttocks. This exercise tones the glutes and calf muscles. Helps to get rid of cellulite.
2. Strong back. The plank trains the shoulders, cervical region and lower back muscles. It will also help to get rid of pain between the shoulder blades and shoulders.
3. Beautiful legs. When performing the side plank, the main emphasis is on the legs. Moreover, all muscles from calves to hips are involved.
4. Inflated abs. The abdominal muscles automatically train with body tension.
5. Stretched arms. There is also a maximum of tension on the arms, due to this they are intensively pulled up.

Errors while performing planks

When starting to perform the plank exercise, people often make various mistakes. Therefore, it is worth remembering that when performing any type of plank, the coccyx must be even. It is also worth noting that very often during the execution of the bar, the pelvis sags in people, and this is wrong. The buttocks must be tightened and fixed in one position until the end of the exercise.

Other parts of the body must also be in the correct position and not change during the exercise. Another common mistake is the legs and feet moving apart, although they should be together. And this is very important, because the wider the feet are, the greater the load on the knees.

Remember that you should not forget about proper nutrition. You should not eat everything in a row, but you should not exhaust yourself with rigid diets. A complex and balanced diet is what you need. The editors of Estet-portal hope that our advice will help you find such a desirable, toned body.