If you only go in the plank position for a minute a day, you will strengthen your abdominal muscles enormously and lose weight in the process

Created: 01/11/2023, 06:30

By: Juliane Gutmann

Don't feel like going to the gym?

No problem, all you need for effective body weight exercises is a sports mat.

The plank, also known as the plank, trains the entire body.

People who sit a lot are particularly affected by atrophied upper body muscles.

This is not surprising: when sitting, the back and abdominal muscles do not have to work.

If you don't provide compensation in the form of targeted training and prefer to spend time sitting after work, your torso muscles are not being trained and as a result cannot optimally stabilize the skeleton.

The result: back pain and tension.

Mountain climbers, sit-ups and push-ups: A long series of exercises strengthens core muscles.

But there is one training unit that is said to be particularly effective: the plank, also known as forearm support.

Many people are more familiar with the term "plank".

Looks easier than it is: the plank position.

© William Perugini/Imago

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Bodyweight exercise: plank effects on the body

The plank not only trains the abdominal muscles optimally.

The back, buttocks and arm muscles are also used, which makes the forearm support the ideal whole-body exercise.

All you need is an exercise mat.

But if you want to throw yourself onto the mat right now, you should pause.

Because if you do the plank incorrectly, you risk missing muscle growth up to painful tension and injuries.

Do plank correctly

Common mistakes made during the plank exercise: sagging the back, pushing the hips up, and looking forward instead of at the mat.

Instead, make sure you do the plank like this:

• From all fours to plank position, shift your weight onto your forearms and toes one at a time.

• The elbows are below the shoulder joints, forearm and upper arm form a right angle.

• The legs are extended backwards.

  Back, bottom and legs form a straight line.

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My space

• The abdominal muscles are tight throughout the exercise.

  To do this, pull your belly button inwards.

• The shoulder blades pull down and toward each other.

• During the exercise, continue to breathe calmly and do not hold your breath.

• Hold the plank for as long as you can and repeat as many times as your strength and condition will allow.

  Important: Stop exercising before performing the exercise incorrectly due to fatigue.

• Take sufficient breaks after plank exercise sessions - preferably at least a day.

  Do not exercise if you have sore muscles in your core, butt, arms or legs.

Lose weight with planks: How to increase your basal metabolic rate

If you regularly incorporate planks into your training, you build muscle mass in your torso, buttocks, arms and legs.

This burns more energy than fat tissue, which is an advantage when dieting.

The plank exercise increases the basal metabolic rate and is therefore perfect for people who want to lose weight.

Build muscle mass: sports that give you a toned body

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This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication.

In no way does it replace a visit to the doctor.

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