Elbowstand: toned abs and powerful abs in one exercise. Types of planks with a description of the correct technique, tips for beginners for a quick result.

Exercise for a tightened abdomen
The rectus abdominis muscles are the basis of a strong press and inflated cubes. The main exercises for the rectus muscles are twisting on the blocks and lifting the legs in the hang. Unfortunately, excessive enthusiasm for such exercises increases the stomach, giving the impression of a spherical shape.

In order for the press to be not only pumped, but also tightened, it is important to pay attention to the internal oblique and transverse muscles, which provide contraction of the body and abdomen. An exercise to work out the above muscles is the plank – elbow stand.

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Why is a plank necessary?
Most popular ab exercises are dynamic, involving movement along a certain path with body weight or additional weights. However, the main task of the abdominal muscles is to maintain posture, and not to perform movements.

For the development of stabilizing abdominal muscles, exercises that do not require movement are necessary – static exercises. As an effective static exercise, the plank trains the internal abdominal muscles, strengthening them for everyday activity.

How to do plank exercise?
To perform the plank exercise, it is necessary to take and maintain a position for about a minute, which is a simultaneous stand on the elbows and toes. While in the stance, tighten the muscles of the buttocks and the press, breathing normally and feeling the abdominal muscles as you exhale.

The most common plank mistake is to lift your glutes too high. The body should stretch in a straight line, and the weight should be distributed between the support on the elbows and socks. The elbows themselves are recommended to be kept under the shoulders to limit the overload of the joints.

Plank exercise: variations

The plank on the hands fastened together is an easy version of the exercise, suitable for beginners. The hands are under the shoulders, the legs and back are straight. Look straight ahead and keep your head down. Tighten the press as much as possible, “twist” the pelvis inward, stretching the body into a line.
Elbow stand
Elbow stand — классический вариант планки. Straining the muscles of the abdomen, body and buttocks, lift yourself off the ground, pulling your body into a line. Lock the position by focusing your body weight on your toes and arms bent at the elbows. Watch your breath while doing it.
side plank
side plank на локте — усложненный вариант упражнения. Lying on your side, legs are either one on top of the other, or one in front of the other. Lean on your left elbow, lifting your body, keeping your right hand on your right side. By straining the press, lift the pelvis up, stretching the body.
side plank на одной руке
side plank на прямой руке — наиболее сложный вариант. The body is extended in a line, the legs are either one on top of the other, or one in front of the other. Lean on your elbow, then slowly straighten your arm. The other arm can also be extended for more difficulty.
Beginners: 15 seconds x 3 sets
Advanced: 30 seconds x 3 sets
Pro: 60 seconds x 4 sets

Press cubes: instruction
How to pump up the press and strengthen the abdominal muscles – a clear description of the strategy for creating cubes. What exercises should you do and how often should you train?

Static abdominal muscles
The most important step in creating a toned stomach and flat abs is training the internal abdominal muscles. Exercise technique
Correct technique
The success of the plank is the ability to stay in the position for as long as possible. Start with 15 seconds and 3 repetitions of the exercise, increasing the time to a minute or more. Start with a difficult side plank, end with the easiest variation on your knees.

To control the time, keep a watch or chronometer in front of your eyes on the floor. Perform the plank daily as part of your morning workout, recording the result in a notebook. Notice how every day your cubes are drawn, the body is strengthened and the waist is emphasized.

Elbow stand: секрет популярности
Despite its apparent simplicity, the plank exercise is popular in both yoga and fitness. Known as the “elbowstand”, it has been in training programs for hundreds of years, because without strengthening the abdominal muscles with a plank, it is impossible to perform push-ups from the floor.

Perform the exercise as a warm-up before strength training, combining with push-ups, squats or pull-ups. At home, the bar is recommended to be combined with exercises to improve posture and breathing techniques. The exercise is suitable for daily performance.

A taut belly requires development as a straight the abdominal muscles with dynamic exercises with weight, and the study of internal muscles by motionless (static) racks on the elbows. The best static exercise for the press is the plank.