What happens to your body if you do the plank every day?

What happens to your body if you do the plank every day?

Just 1 minute a day on the way to a perfect figure.

The plank is a static exercise on the floor with emphasis on the hands or forearms. This exercise is considered one of the most effective ways to remove the belly and tighten the body. All you need to perform it is your own weight and a flat surface.

How to do?

There are about 100 variants of performing the plank. Classic: stand in a push-up position, bend your elbows at 90 degrees and transfer your weight to your forearms. The whole body should form one straight line, the stomach is tightened, the muscles are tense.

• The lower back must not be rounded or flexed.
• The legs must remain straight and tense. Otherwise, the main load will go to the lower back and not to the abs.
• Breathe slowly and in a measured manner.

What to expect from the plank: will there be a result?

1. Strengthening of the back muscles.
2. The bark muscles will become stronger.

3. Acceleration of metabolism.
4. Improvement in posture.
5. Improving flexibility.

Pros and cons of the exercise:

• The plank can be done even by a beginner in the world of sports and fitness.
• Thanks to the plank, you will strengthen the muscular corset that supports your spine.
• The plank is a unique exercise that will make your body work almost entirely.
• With the plank, you will strengthen your back and buttocks.
• Performing the plank on a regular basis will help you maintain a straight posture and a flat back.
• There are many variations of the exercise. You can find the right one for you.
• You can perform the plank anywhere: at home, on the street, in the gym.

Improper performance of the exercise can cause pressure on the spinal discs, lumbar and shoulder joints.

• The plank does not help to remove the belly and get rid of the sides! This exercise is designed to tone muscles, not to burn fat.
• Holding the plank for long periods of time can cause high blood pressure.

How long should I hold the plank?

The answer to this question is purely individual. Perform the exercise as long as your body allows. Beginners can hold the plank for 15-30 seconds. The main thing is not to increase the duration of performance to the detriment of technique.

Canadian scientists conducted a study Journal of Strength and Conditioning, the conclusion of which is that a long plank is not as effective as several short approaches. Dr. Stuart McGill, a professor at the University of Waterloo, believes that going for a record and trying to hold the bar as long as possible is not good for your health.
However, if the spirit of competition is close to you, you can try to beat the record of Danish Tom Hohl. He stood in the bar for 4 hours and 28 minutes. Tom prepared for the record for a whole year, the last 4 months he was fully focused on compliance with the regimen of training, nutrition and rest.

Contraindications

The plank should not be done in pregnancy and with any back injuries. In the presence of hernias in any of the spine and problems with the joints – wrist, elbow, shoulder, ankle. Also if you have a tendency to high blood pressure, exacerbation of a chronic disease, fever for any of the possible reasons, performing the plank is contraindicated.