Планка для похудения: как привести свое тело в форму за 5 минут в день

How to lose weight without leaving home? This question is asked by many modern men and women. Constant stress, heredity, passive lifestyle and lack of proper nutrition lead to the formation of fat on the abdomen, sides and thighs. How to get rid of extra pounds and make your body elastic and fit if there is no time for exercise equipment? It turns out that there is a tool, and its name is – bar. This is a simple exercise that you can do at home at a time convenient for you, while devoting 5-10 minutes a day.

The editors of estet-portal.com figured out all the intricacies of training with the help of the bar, and will be able to tell you how to do the exercise correctly and stay beautiful and fit.

Plank for weight loss: why the exercise has such an effective result


Many people think that it is impossible to lose weight and get your body in perfect shape at home. After all, even if you stick to proper nutrition, you can’t replace going to the gym.

Read also: The wonders that the plank will do with your body

This opinion is erroneous, because thanks to the bar you can not only bring your muscles in tone, but also to lose weight. There are several reasons for this.

1. Plank – the only exercise that uses absolutely all the muscles.

2. The dynamic plank is easily comparable to a cardio workout, because doing this exercise will increase your breathing and increase your heart rate.

3. Since you are working with your body weight, the plank will help you build muscle and burn more calories.

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Plank: Benefits of Exercise for Weight Loss

Is it possible to imagine that one exercise can engage so many muscle groups and bring so many benefits to your body.

1. Planks engage the most important muscles in your body. The transverse will help lift a lot of weight. Direct – helps in the formation of cubes on the press. The oblique muscles will increase the possibility of lateral bending and twisting at the waist. And the gluteal muscle will give a beautiful profile. My default image

2. The metabolism will speed up. You will put in less effort than with other workouts, but the plank will give a greater effect. When performing this exercise, calories will be burned even at night.

3. The plank will help correct your posture. After all, by strengthening the muscles, you can improve the condition of the shoulders, back, waist and neck.

4. Improve balance.

5. Excellent prevention for osteochondrosis.

6. The appearance of cellulite will decrease.

Read also: 12 best plankti options - and every muscle of the body in good shape 

Types of planks for weight loss and how to do them

Slimming plank – a universal tool suitable for both experienced athletes and beginners.

1. Classic plank.

If you are not a big fan of sports, it is better to start with this type of plank. This will prepare your body and strengthen your muscles. First you need to take a prone position. Keep in mind that the main emphasis should come on the toes and elbows. Your body should remain straight, with no arches in the back, abdomen, or pelvis. You should feel tension in the muscles, thanks to this, calories are burned. Your elbows should be under your shoulders, and your head and spine should be in one line. For starters, you can stand in this position for 30 seconds. Every day, taking into account your well-being and physical fitness, time can be extended. For example, the first couple of days – 30 seconds. In the second week – minute, on the third – 2-5 minutes. It will be good if by the end of the month you can stand in the plank for about 10 minutes. Do not forget, if you are having a hard time, do not bully your body. Stand in the bar for 30 seconds, take a break, and then you can repeat a few more approaches.

2. Side plank.

Great exercise that trains the muscles of the arms, buttocks, abs and back. Lie on one side, resting on your elbow. You can keep your other hand behind your head or on your belt. Lift your hips off the floor and try to stay in this position. After, do the same exercise on the other side. Regarding the time is up to you. Do as much as you can afford.

3. Plank with Leg Raise.

This is effective for slimming your legs and sculpting your abs. The position is the same as with the classic plank. The main difference is that while standing in the bar, you need to raise one leg slightly above the shoulder. In this case, you can not change the position of the body, and the leg should be straight. Repeat the same action with the second leg.

Read also: Body Workout Exercises

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you need to raise one leg slightly above the shoulder. In this case, you can not change the position of the body, and the leg should be straight. Repeat the same action with the second leg.

Read also:
Body Workout Exercises







you need to raise one leg slightly above the shoulder. In this case, you can not change the position of the body, and the leg should be straight. Repeat the same action with the second leg.


Read also:
Body Workout Exercises








Basic Rules for Planking
The plank for weight loss is a very effective tool, but, as with any other training, it must be performed as correctly as possible. After all, only in this way, you can achieve the desired result:

• do not forget that the legs should always be straight and the feet together;My default image
• elbows and shoulders at the same level, this will help to properly distribute the load on the shoulders and spine;

• tighten the muscles of the buttocks, this will help strengthen them and give them a beautiful shape;

• keep your back straight – if there are backbends in any area, it can harm your back and cause pain;
• draw in the stomach during the exercise, and watch your breathing, it should be correct and deep;

• keep your head straight and look down at the floor;

• do not forget to prepare a comfortable cover for classes – you can buy a special gymnastic rug or take a regular blanket, while the main thing is to soften the surface a little, because the hard floor can cause unnecessary discomfort;

• do not forget that before performing any workout, your muscles must be warmed up – this will save you from injury and improve the effectiveness of the exercise;

Read also: Top 5 exercises, which really burn fat As you can see, the plank – a light but effective remedy that will help you lose weight and give your body a seductive harmony. The main thing is to follow a few rules and in a month you will be able to see the first result. Watch us on YouTube:

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