The plank is an exercise that develops and increases muscular resistance, toning the abdomen, slimming the waist, improving balance and reducing pain in the lumbar spine.
As the plank works the muscles of the entire body, such as the core, glutes, back, arms and shoulders, this exercise also helps to increase calorie expenditure, favoring weight loss. See other exercises recommended for losing weight.
The plank is an exercise that uses only your own body weight and can be done every day. However, initially it is recommended to do the plank with the guidance of a physical education professional, so that the exercise is done properly, avoiding the risk of injury.
What is it for
The main indications of the board are:
- Strengthen the core, which are the abdominal muscles;
- Improve balance and posture;
- Increase muscular strength, as it works all the muscles in the body;
- Slim to waist;
- Prevent back injuries and reduce pain in the lower back.
Furthermore, by working many muscle groups, such as core, glutes, hips, back, arms and shoulders, the board also increases calorie expenditure, favoring weight loss.
How to make
To do the traditional plank, simply place your elbows and feet on the floor and, as per the step-by-step instructions below:
- On your stomach, place your elbows on a mat at shoulder height;
- Stretch your legs, leaving your feet hip-width apart and resting your toes;
- Align your spine and keep your hips low;
- Align your neck with your spine, keeping your gaze at the floor;
- Contract your abdomen and glutes;
- Stay in this position for 30 seconds or more, rest for 30 seconds and repeat the exercise 3 to 4 times.
To increase the degree of difficulty of the traditional plank, you can do this exercise leaning on the the boss or balance disc, or even jumping, spreading your legs wider than your shoulders, but keeping your hips low and aligned.
Types of board
There are different types of planks, depending on each person’s level of physical fitness and the muscles they want to work more on.
1. Side pranch
The side plank is an exercise that, in addition to the abdomen, also works the obliques, which are the lateral muscles of the torso, shoulders and hips.
How to make: lie on a mat on your side with your legs almost straight, your hips, knees and feet aligned. Place your elbow on the floor towards your shoulder, keeping your forearm straight and facing the front of your body. Raise the opposite arm in the air, or rest it on your waist. Push off the floor, lifting your torso. Keep your core contracted and your hips lifted, fully stretching your legs, keeping your body and neck aligned and looking straight ahead. Stay in this position for 30 seconds or more and then repeat on the other side.
Initially, to make the exercise easier, you can leave your knees bent and your feet slightly behind the spine, touching them to the floor while keeping your torso elevated.
Some suggestions for increasing the difficulty of the side plank include doing this exercise with your forearm resting on the the boss or on the balance disc; do the “star” plank, where you keep your arm and leg, which are free, extended; or do the plank, bringing the free leg towards the abdomen
2. High plank
The high plank is a type of plank that greatly strengthens the muscles of the abdomen, lower back and glutes.
How to make: lying face down, rest your hands and toes on a mattress, leaving your arms and legs fully extended and at the same height as your hips and shoulders, respectively. Keep your back straight, your neck aligned with your spine, your gaze downwards and your abdomen and glutes contracted. Stay in this position for 30 seconds or more, rest for 30 seconds and do 3 repetitions of this exercise.
You can also do the high plank on 2 supports, taking your foot off the ground and raising it to hip height, while raising the opposite arm to shoulder height and repeating on the other side; touching the shoulders, removing one hand from the floor and touching the opposite shoulder and vice versa; or even doing the rowing exercise, lifting dumbbells with your arms, alternately.
3. Rotating plank
The rotating plank works the abdominal muscles, obliques, biceps and shoulders.
How to make: Lie on your side with your feet supported and your elbow aligned with your shoulders. Raise your hips, leaving your forearms off the floor and your body and neck fully aligned. Raise your free arm above your shoulders and lower it, bringing your arm down and toward your back. Do 10 to 20 times and repeat on the other side, doing 3 repetitions on each side.
To increase the degree of difficulty of the rotating plank, you can also fully extend your arm while resting on the floor, further strengthening your core and shoulder muscles.
4. Plank on the wall
The wall plank is a type of plank that works the core muscles and helps improve posture, and is generally recommended for people who are starting to do this exercise, as it is lighter.
How to make: Standing, face a wall, resting your elbows at shoulder height and your forearms facing upwards. Keep your abdomen contracted, your spine aligned and move your feet back, away from the wall. Hold this position for 30 seconds or more, rest 30 seconds, and repeat 2 more times.
5. Inverted plank
The inverted plank works the abdominal muscles, but also greatly strengthens the muscles of the shoulders, glutes, legs and calves.
How to make: Sit on a mat and leave your legs fully stretched and together. Place your hands on the floor, at shoulder height, with your fingers facing towards your feet. Raise your hips and stretch your arms, keeping your abdomen and glutes contracted. Keep your body aligned, shoulder blades together, shoulders away from your ears and your gaze facing upwards. Stay in this position for 20 seconds or more, rest for 30 seconds, and repeat 2 more times.
Care
Pregnant women should only do the plank with the guidance of a doctor and physical education professional, as it can increase blood pressure and interfere with pregnancy.
Furthermore, the plank is not recommended for people with injuries or who have had recent surgery.
