Plank movement, which is based on keeping the body stable, helps the body gain balance and resistance. Since it can be done on any smooth and non-slippery surface, it can be easily applied in different environments. In addition, muscles can be developed by working with body weight without any extra weight. The important thing here is to work regularly and gradually increase the exercise program. For these reasons, the plank movement is included in many training programs.
What is plank?
Although the plank movement, which is a form of posture, is considered as an abdominal exercise, it also works the chest and leg muscles. It provides an upright and proper posture by affecting the whole body. It is an effective action against posture disorder. You can witness that many athletes take part in the training program as it supports to provide strength and balance in the body. The main purpose of plank, which is an isometric sports movement, is to stay fixed in a push-up-like position for as long as possible. While there are basically three different plank poses, there is more than one plank exercise. Plank exercises that work different muscle groups can be listed as follows:
- Dolphin (dolphin) plank movement: The prone position is taken like the flat plank exercise. The hip is then lifted and lowered with support from the legs.
- Plank with knee tap movement: In this movement, the flat plank position is taken. In addition, try to touch the ground with both knees, respectively.
- Plank with arm/leg lift movement: It is performed in the flat plank position by raising and lowering the left foot and right hand from the ground in a synchronized manner. When the movement is complete, the second set is completed with the other hand and foot.
- Side plank crunch movement: Side plank position is taken. While standing on one elbow, the other free hand and foot are moved so that they come together in the air. When the set is complete, the same workout is repeated in the other direction.
- Straight arm plank movement: The position is taken as in the flat plank movement. But the emphasis is on the hand, not the forearm.
- Plank jacks move: In the flat plank position, open and close movements are made with the legs.
- Decline plank movement: It is applied by placing height under the feet in the flat plank position.
- Plank above the knee: It is a recommended exercise for beginners. In the flat plank position, it is less tiring to stand on your knees instead of on your toes.
- Single arm plank movement: It is more difficult to implement compared to the flat plank movement. One arm can be overloaded.
- Single leg plank: This movement, which strengthens the balance of the body, works the arm muscles.
- Plank hip dips move: It is done by taking the flat plank position and moving the hips to the right and left.
How are planks made?
Although there are different types of plank moves, flat planks are recommended for beginners. In the flat plank movement, lie face down on the ground. It is important that the body is in a straight line. Elbows should be shoulder-width apart. The elbows are extended forward with the upper arm perpendicular to the floor. As a result, the body is carried from the wrist on the arms and toes. In this movement, it is necessary to try to keep the body straight. It is important that your head is facing the ground. Moving the neck forward or upward can be harmful. Whenever possible, it should be kept in line with the body.
There are basically three different types of plank movement, including the flat plank movement. These are straight plank, side plank and reverse plank exercises. In the side plank movement, the floor is extended laterally. Stand in a fixed position on a single forearm and foot. In the reverse plank movement, in the supine position, stand with the arms perpendicular to the floor. The most important thing to pay attention to in these movements is to keep the body in a straight line.
What does plank do?
You can make various contributions to your body with different types of plank. Since the plank movement is a strength exercise, it is done to add resistance to the body rather than to lose weight. Apart from that, plank benefits are as follows:
- Reducing back pain
- Strengthening the muscles, especially the abdominal muscles
- Giving flexibility to the body
- Preventing posture disorder
- Facilitates standing upright
- Synchronizing the abdominal, hip and waist muscles
- strengthening the bones
- Burning a small amount of calories
- Relaxing tense muscles at daily pace
There are various plank movements. Although these movements generally work similar muscles, they can differ in intensity. In some movements, the abdominal region becomes more intensely active. In some exercises, the arms and lower leg muscles can also be worked by moving them. Therefore, plank movement can be preferred for proper posture and body strength. It can be applied in working programs with different exercises, especially for muscle building. In order not to damage the muscles, it is necessary to start sports after the warm-up movements. If the person who will do sports has a health problem that will prevent him from working, a doctor should definitely be consulted.
Plank exercise works different parts of the body with the contraction of more than one muscle. The main purpose is to operate the area called the core region. Core region is the main muscle groups that keep the body afloat. Refers to the abdominal region and its surroundings. These muscle groups can be listed as follows:
- oblique muscle
- glutes
- rectus adbominis
- Transversus abdominis
- iliacus muscle
- Splenius
- Ecortorspinae
- iliopsoas
- vastus intermedius
Rest period for the development of muscles should not be ignored. It is important to use programs created in consultation with experts in the process of doing sports. Working at high intensity for more than 3 consecutive days is not recommended by professionals. Plank movement should also be done up to the point where the body rests. However, in the beginning, attention should be paid to the duration in order not to experience problems such as bruising or injury. Unless you’re a professional athlete, working out 3-4 days a week is usually sufficient.
How many calories does plank burn?
Plank movement can be more challenging for beginners than expected. If you haven’t been doing active sports before, even standing still for 10-15 seconds is enough. Over time, you can increase this time up to 2 minutes depending on your endurance. Because plank exercise is a power-based movement, it does not burn calories intensely. However, it supports fat burning as it will be in every sports movement. Calorie value varies from person to person. We can approximate this value, which will change according to your constitution. According to experts, a minute of plank exercise by an average person burns between 3 and 10 calories.