It would seem that the plank is an exercise from the category of "do not beat lying". However, try to stand still for half a minute (this is basic for newcomers) in position and you will understand that it is not so simple. To stay need to put a lot of effort and while you are struggling not to cave in, working almost all the muscles of the body: neck, shoulders, arms, chest, back, abs, buttocks, thighs, calves... Doing the bar, you will not get muscle mass, but do as professionals say, the "iron corset" and the body will become fit, embossed, and press "steel".

Try to do every day, the bar - and after 2 weeks, you will notice in the mirror a great result!

How to do a classic bar?

Lie on the floor face down. Bend your elbows 90 degrees, go to the focus lying on his elbows. Rely only on your forearms and toes. Elbows are exactly below the shoulders.

Tighten your abs and buttocks, keep hips and lower back does not bend. The body should be a straight line from head to toe. Breathe smoothly. Proderzhavshis as much as possible, gently bend your knees and return to starting position.

To start training you need from 10-30 seconds for beginners, gradually increasing the time in the bar to 1.5 minutes. Repeating the exercise several times, stretch.

Options exercises:

1) Plank on straight arms.

Lying in the starting position, straighten your elbows fully, drawing in the emphasis on direct hands. Keep the back in the spine and shoulders do not "SAG" and not curved in an arc!

2) Power strap.

Stretch yourself in the classic bar, leaning on his elbows. Again - on the exhale, straighten your right arm, press your palm into the floor, two - straighten your left arm. Three - fold back the right hand, by leaning on the elbow, four - bend your left arm and return to starting position.

All the time ensure that the back, buttocks, thighs and legs remain straight.

Exercise makes the body run in emergency mode, adds a cardio.

3) the Classic strap with the allotted leg.

Pull in the bar. Tighten your abs, buttocks and thighs. Shift your weight to your left toe. Right leg straightened (heel stares at the ceiling, socks in the floor), take 10-20 centimetres. Freeze in this position. Then repeat the same exercise on the other leg.

4) Complicated level.

Pull in the bar to straight arms. Slowly raise your right arm forward and left leg pull back. Freeze in this position for 10-20 seconds. Sure that outstretched hand made a direct line with the torso and leg laid back. Gently return to starting position and repeat the same exercise, stretching his left arm and right leg.

5) Side plank.

Lie on your right side. Bend your right arm - the elbow is just under the shoulder rests on the floor. Left arm bent, hand on waist. Pull at attention, legs, hips, lower back are in a straight line. Reliance on the right forearm, and soles. Hold out as long as possible, slowly return to starting position.

Repeat the same exercise on the other side.

6) Side plank with your arm outstretched.

Straighten your right arm, lean on the right hand - it should be strictly under the shoulder. Raise your left arm up so that she was on the right straight line, Legs extended, to the floor abut only the side of the soles. Keep the torso, legs and Polanica were straight, the stomach does not SAG.

Repeat the same exercise on the other side.