How many calories does the plank burn per minute and is it useful for weight loss?

How many calories the plank burns per minute and whether it is useful for weight loss

The exercise will help to outline relief well, but there are nuances.

One of the most famous exercises is the plank. Static exercises involve holding a certain position for a period of time. This helps to strengthen the muscle corset and increases endurance. And how effective is the plank for weight loss, what mistakes beginners make and how you can enhance the effect – let’s explore below.

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The exercise is useful because the whole body is involved in the work at the same time. Also, due to the instability of the position, the stabilizer muscles, which cannot be reached simply like this, work perfectly. The shoulder girdle is strengthened and the transverse abdominal muscles are actively engaged.

If we talk about the benefits of the plank when losing weight, it helps no more and no less than any other exercise. The classic rack can burn 5 kcal per minute, but you can hardly stay in the position “lying down on your forearms” for long. Therefore, it is not worth talking about miraculous properties in fat burning. On the other hand, all static and statodynamic exercises help to better outline the relief. But to see it, you first need to reduce the fat component, and this depends on comprehensive work on the body.

Like many other exercises, the plank has contraindications, it is forbidden to perform it to hypertensive people and people who have hernias. Of course, it is important to observe the technique, so as not to create a risk of injury.

Typical mistakes when performing the plank

1. Failure in the lower back. The pelvis should be fixed and tucked. With this position, the lumbar has the appearance of a completely flat and does not strain when performing.
2. Instability in the shoulders. This is manifested by sagging between the shoulder blades. With proper technique, the shoulder blades are stable, widely spaced and hold the torso firmly.
3. Tilted head. In the plank, as in any other exercise, it is important to keep the head and chest at the same level. Usually we see the head tilted backwards or hanging down – this is incorrect. The correct position is the neck is long and the gaze is directed to the floor.

How to complicate the classical plank

To complicate the exercise, it is enough to reduce the area of support. For example, alternately extend your arms in front of you. It is interesting to train with the help of equipment: fix your feet on a fitball or in TRX loops, leaving your forearms on the floor. However, you need to be physically ready for such experiments: the position requires skill and well-developed muscles. Also, in addition to the classic face-to-floor position, you can use in your training a side plank, where the support is on the edge of the foot and forearm. If this position seems difficult at first, you can start with the support on the shin.

The plank is a useful exercise, which, if performed correctly, will definitely bring benefits. Do not expect a quick result, any, even a small step brings you closer to the goal. We remind you that the plank is good to use in a complex with other exercises. All together they will work perfectly, and you will be able to lose excess weight.