Planck - a great exercise for a full body workout. It strengthens the muscles of the back, press the feet and hands, improves flexibility, posture and balance. This universal exercise can be done at home or in the gym, on vacation or after work, in the morning or in the evening, in a sports outfit or pajamas. Take the bar every day just for a few minutes, and in a month your body will be transformed.

foundation

The most important thing in doing this static exercise - to take the correct starting position. Four aspects of the ideal strap:

Straight spine - from the neck to the tailbone.
The head should not be to throw back or tilt too far: the chin should be perpendicular to the spine.
Muscles tense bark all the time of the exercise: stomach in, the loin is flat.
The closer to each other put the foot, the harder it is to keep the balance, the greater the load on the abdominal muscles.

exercise plan for a month: 31, a variant for every day

Day 1. Low plank on elbows

The elbows are set under shoulders, feet - next to each other, straighten your legs.
Squeeze your buttocks, pull the navel to the spine.
Do three sets of 45 seconds.

Day 2. The side plank on elbow

From the position of the low strap shift your weight to the left elbow and turn around.
The right arm straighten up, look at the point the right hand, pause for 45 seconds, then turn around to the other side.
Do three sets of 45 seconds each side.

Day 3. high bar on straight arms

Brushes put under the shoulders, feet - next to each other, straighten your legs.
Squeeze your buttocks, pull the navel to the spine.
Do three sets of 45 seconds.

Day 4. The side strap on the line hand

From the high bar position your weight to the left wrist and turn around.
The right arm straighten up, look at the point the right hand, pause for 45 seconds, then turn around to the other side.
Do three sets of 45 seconds each side.

Day 5. Lower the bar with bending knees

In the position of the low strips alternately bend your knees.
Do three sets of 45 seconds.

Day 6 bar high with curls

The position high bar touch alternately hand shoulder of the other hand.
Push your legs and lower abs, not shaken.
Do three sets of 45 seconds.

Day 7. Lower the elbows and on the rise in the direct hands

From the position of the low strap put the left hand under the left shoulder, then right hand under the right shoulder, then go down one by one on his elbows.
Continue up and down, alternating hands.
Do three sets of 60 seconds.

Day 8. Circular strap

Start with a low bar.
Bend your knees at a time.
Take to the high bar.
Touch each arm opposite the elbow.
Go back to the original low bar.
Do three sets of 45 seconds.

Day 9: Classic tritsepsovye pushups

Stand in the high bar.
Squeeze your buttocks, pull the navel to the spine.
Elbows bit output forward.
Slowly lower to the shoulders level with the elbows, pause for a few seconds and return to starting position.
Do three sets of 60 seconds.

Day 10. Low plank on elbows with turning hips

From the position of the low strap expand the hips to the right until to the floor there will be about 10 centimeters.
Just rotate hips to the left.
Do three sets of 45 seconds.

Day 11. Plank with jumps

From the position jump high bar, spread his legs apart.
Keep the buttocks is not raised above shoulder level.
Jump back to the starting position.
Do three sets of 60 seconds.

Day 12. Low lateral plate with a deflection

Stand in the bar low and turn around to the right side.
Lift the hips, pause for a few seconds, then lower your hips almost to the floor.
Repeat the movement up and down.
You should feel the stretch oblique abdominal muscles.
Do three sets of 60 seconds.

Day 13. Pulling up the knee to the opposite elbow

Stand in the high bar.
Pull your right knee to the left elbow, pause for a few seconds, then return to starting position.
Pull your left knee toward your right elbow, pause for a few seconds, then return to starting position.
Do three sets of 60 seconds.

Day 14. Pulling up the knee to the elbow with the same name

Stand in the lower bar.
Pull your right knee to right elbow by side, pause for a few seconds, then return to starting position.
Pull your left knee to left elbow by side, pause for a few seconds, then return to starting position.
Do three sets of 60 seconds.

Day 15. Plank on a high pulse

Stand in the high bar.
Get down on your elbows, rise.
Repeat.
Pull your right knee to the left elbow.
Pull your left knee toward your right elbow.
Make five strips with jumps.
Perform three sets.

Day 16. Classical ups with wide grip

Stand in the high bar, placing hands slightly wider than shoulder width.
Tighten your stomach. Bend your arms at an angle of 90 degrees.
Return to starting position.
Repeat 12-15 times.

Day 17. "Crouching Panther"

Get on all fours.
With your back straight, lift your knees a few centimeters from the floor.
Move your knees a few centimeters forward.
Move the palm a few centimeters forward.
Scroll parallel to the floor for 75 seconds.
Do three sets.

Day 18. Low lateral strip, turn and lift legs

Stand in the lower side bar on the right elbow, left hand put over his head.
Turn the body so that your left elbow touched right wrist.
Lift the left leg for a couple of seconds. Return to starting position.
Do three sets of 45 repetitions for each side.

Day 19. High stretched strap

Stand in the high bar.
Maximum pull forward hand.
Pull your belly button towards your spine, tighten your buttocks.
Do 3 sets of 45 seconds.

Day 20. High side plank, bending and lifting legs

Stand in the high side bar on the right hand.
Lower thigh 10 centimeters.
Return to starting position and lift your left leg up for a few seconds.
Return to the starting position.
Do three sets of 45 seconds each side.

Day 21. "Crouching Panther", the second option

Get on all fours.
With your back straight, lift your knees a few centimeters from the floor.
At the same time the right move right leg and right arm a few centimeters.
Then move the left side.
Move to the side 75 seconds.
Do three sets.

Day 22. The circular side plank

Stand in the lower side bar on the right elbow.
His left hand lay his head. Lower the hips down twice.
Lift the left leg twice. Turn the body so that your left elbow touched his right hand.
Repeat twice.
Do three sets on each side.

Day 23. Tritsepsovye push to turn

Stand in the high bar.
Squeeze your buttocks, pull the navel to the spine.
Elbows bit output forward.
Slowly lower to the shoulders level with the elbows, pause for a few seconds and return to starting position.
Keep your balance, lift your left arm up and turn around in the bar high on his right hand, linger for a few seconds and return to starting position.
Do three sets of 8-10 repetitions for each side.

Day 24. Low skids

Stand in the bar low, putting his feet on something slippery (eg, paper).
Keeping your back straight, move the body forward, pause for a few seconds.
Slide body back, pause for a few seconds.
Repeat slide back and forth for 60 seconds.
Do three sets.

Day 25. Plank with the rotation and the rise of legs

Stand in the high side bar on the right hand.
Turn away; and his left hand under the body.
Lift the left foot, pause for a few seconds.
Return to the starting position.
Do three sets of 60 seconds each side.

Day 26. "Mountaineer"

Stand in the bar low, putting his feet on something slippery.
Keeping your back straight, do eight small steps forward on his elbows.
Make eight small steps on his elbows back.
Perform three sets of 60 seconds.

Day 27. High lateral strap with twisting

Stand in the high side bar on the right arm straight, left arm lay his head.
Pull your left knee and left elbow each other, return to the starting position.
Lift the left foot touch the floor in front of the right stupnёy, then - for the right stupnёy and return to the starting position.
Do three sets of 60 seconds each side.

Day 28. High tightening strap with a knee to the chest

Stand in the high bar, his feet on something slippery.
Pull your left knee to your chest.
Keep the left knee close to the chest and at the same time pull your right knee toward your chest for 45 seconds.
While still holding the left knee on the breast, gently return your right leg to the starting position.
Do three sets on each side.

Day 29. Moving circular strap

Stand in the high bar, his feet on something slippery.
Make four short steps forward with his hands.
Spread the legs apart (without interruption from the floor) five times.
Make four short steps back hands.
Continue for 60 seconds.

Day 30: "Crouching Tiger"

Stand in the high bar, placing hands slightly wider than shoulder width.
Tighten your stomach. Bend your arms at an angle of 90 degrees.
Bend the knees and straighten your arms by lifting and pulling the pelvis back.
Bring the body forward, straighten your legs and arching back.
Return to the starting position.
Do three sets of 10-12 repetitions.

Day 31. A two-minute strip

Stand in a low or a high bar for 2 minutes.