One for all: plank for different muscle groups, step by step with photos and videos

Effect: works well the abdominal muscles.

Technique performance: the hands are under the shoulders, do not bend your legs at the knees, the back should be straight. Make sure that your head does not go down, look forward. Tighten the press as much as possible, and twist the pelvis, that is, the priest should not sag or stick out.

Start with 1 minute, increase the time by 30 seconds every two days. So gradually bring the bar up to 3 minutes. If you are tired, do not lower your knees to the floor, but go into the “downward dog” position – this way you will rest, but retain the effect.

Effect: works well the abdominal muscles, pectoralis major muscle, deltoid muscle, square muscle of the lower back.

Technique performance: we still follow the back – it is important that it is straight, the lower back does not sag, the butt does not stick out.

If you find it easy to stand on your elbows in the plank, then you are doing something wrong! In this position, the muscles that hold your body in a straight position are tense; not only the stomach is pumped, but also the muscles of the arms, back and front of the thigh.

Effect: the external and internal muscles of the abdomen are well worked out, the gluteus medius muscle, the broad muscle of the thigh are involved.

Technique performance: the body is one straight line, the legs are either one on top of the other (this is more difficult), or one in front of the other (as in the photo). You need to keep the press as tense as possible, the upper hand on the lower back or directed upward with an open palm. Make sure that the pelvis does not sag down.

Do not kneel to change sides. Go to the classic plank on straight arms, and then turn to the other side.

We start with 1 minute per side. If it is very difficult, rest, but again in the downward dog position. Return to starting position and hold on for a minute. You will notice that each time you need less rest, you will become more resilient. Then increase the time.

If you have mastered the complicated version of the side plank, it is time to move on to the next level and leave only two points of support.

Effect: the external and internal muscles of the abdomen are well worked out, the gluteus medius muscle, the broad muscle of the thigh are involved, the external muscles of the thighs are worked out. Plus, a lot of muscles are connected to work, which are responsible for stabilization, they help to maintain balance.

Technique performance: we take the original position of the side bar and tear off the leg and arm from the ground, keep them as tense as possible. At the same time, we also make sure that the pelvis does not sink.

And we didn’t promise that it would be easy! But the exercise is as effective as possible and works on almost all muscles.

This is a more complicated version of the plank due to the reduction of the points of support.

Effect: even greater load on the body: besides the fact that you need to maintain your own weight, you still have to monitor the balance in order to keep one line.

Technique performance: we take the original position of the plank and tear off an arm or leg from the ground, while the pelvis remains in parallel with the floor. Make sure that neither the shoulders nor the hip joints are displaced from a straight line.

Actually, why are there so many types of planks? Because this is a wonderful exercise because even a small change in it increases the load at times. In the previous version, we reduced the pivot points. Sinking down on the elbow, we will increase the load even more, since it will become even more difficult to keep the body straight.

Effect: the load on the muscles of the abdomen and buttocks increases, the oblique muscles are also involved – in order to stay in a straight position, you have to resort to the help of all the muscles existing in that area, the names of which we will not load you with. One thing is for sure – this type of plank is very effective.

Technique performance: Please note that it is worth switching to this type only when you are confidently standing in a regular plank on two hands. Now stand in a classic elbow plank, then lift your right and left arms and legs in turn. Hang in each position for at least a minute. Make sure that your plank is first of all correct – that is, straight.

In fact, this exercise is an asana from the Chaturanga Dandasana yoga.

Effect: the muscles of the arms and abdomen are strengthened, strength develops. There is also an internal massage of the abdominal organs! It also quickly restores blood circulation after a long sitting at the desk.

Technique performance: stand in a classic plank and, pressing your elbows to your body, bend them so that your body is parallel to the floor. Make sure that your elbows do not stick out to the sides. We look ahead and don’t forget to breathe!

The exercise is hard enough, so stay in this position as much as possible, gradually increasing the time.

Effect: work stabilizing muscles, muscles of the press, shoulders and arms

Technique performance: the starting position is again a bar on outstretched arms. Then “step” with one hand to the side so that the arms are crossed. Tighten your abdominal muscles, tuck your tailbone inward – and stand in this position for at least a minute.

Effect: oblique abdominal muscles, arm muscles warm up and pump well, endurance increases.

Technique performance: the starting position is the same as for the side bar. Legs – one after the other. Then lower one arm and here focus on the position: turn your shoulders, make sure that your back is straight and your tailbone does not sag. Pay attention to breathing – it should be even.

Effect: load on the gluteal, calf muscles.

Technique performance: hands under the shoulders, fingers “look” strictly towards the heels, pull the socks forward, push the pelvis upward, straining it as much as possible, the gaze is directed to the ceiling. We remember about a straight back and stand like that for a minute.

Effect: load on the triceps, muscles of the buttocks and the press, the front of the thigh. Plus, small muscles are included in the process – stabilizers that will help keep the body in balance

Technique performance: this exercise is worth starting if you are confident in the classic and reverse planks. For the effect to be effective, it is important to perform the exercise technically correctly.

So, we start everything in the same way as described above: the fingers look at the feet, the feet are extended, the pelvis is pushed up. Only now from this position you need to lift your leg up. Look up, watch the pelvis. Start over with a short time, hold on for 20 seconds, but right. Build up time gradually.

Effect: strengthens the arms, stretches the shoulders, strengthens the muscles of the abs, arms and legs, tones the neck area. Stimulates the work of the internal organs of the abdominal cavity

Technique performance: again, the base is the same as in the classic inverted plank (watch your fingers, hips, back). Just lean on your legs bent at a 90 degree angle. We make sure that there is a straight line below, the knees do not move apart. Do not lower your tailbone or throw your head back! Fix the plank for 30 seconds, remember to breathe deeply and evenly.

Frequent mistakes when performing the bar

Senior trainer of the network of fitness studios SMSTRETCHING, instructor of group programs and personal training

– In order to correctly do the bar, first we will analyze which muscles work and why do it. The classic plank is a static exercise performed on the elbows or straight arms with straight legs. All abdominal muscles are involved: rectus, oblique and transverse muscles. All of them are in a stable-tense state. In addition to the abdominal muscles, the arms and legs work.

Consider starting position… It is necessary from a prone position to put your elbows under the shoulder joints, feet upright, raise your knees off the floor and keep a straight line from the heels to the crown for a certain time.

What to look for when performing the bar:

1. The forearms should be parallel to each other. That is, on the floor from the hands should not be a triangle, but a square. This will allow you to relax your neck and offset the load on the target muscles.

2. It is necessary to preserve the natural curves of the spine: a slight deflection of the lower back, slight rounding of the thoracic region and the head as an extension of the spine. To determine how big your natural curves are, look at yourself from the side. What kind of back is standing, this should be in the bar. It is wrong to raise the pelvis very high and twist it, rounding the lower back.

3. Breathing should be mainly chest. But the first exhalation in the plank should be the belly, so that the muscles tighten, as if tightening the corset from the dress.

4. The abdominal muscles are able to hold the load for an average of 30-40 seconds. Then the abdominal muscles are turned off, and the load goes to other muscles. I recommend performing the bar in small series of 10-20 seconds after 2-5 seconds of rest and doing so from 6 approaches for a beginner, from 8 approaches for those who have been training for several days, and more than 10 approaches for trained ones.

The plank is a useful exercise. It tightens the waist and makes it look smaller. But do not just do the bar in the hope that the waist will become super thin. Don’t forget about other, equally effective muscle exercises.