How many planks a day to see results
Doing at least 20 seconds of abdominal plank every day, you will need 30 days to get remarkable results! The theory is very tempting. If you follow the “iron challenge” to the letter -which is promoted on multiple internet sites- you will reach the promised land of the perfect abdominal in a month.
The problem is that it is known that there are no miraculous exercises and that in practice, the path is not in a straight line, and it is likely that deviations and crossroads will appear along your route that you must confront.
It is not a question of being discouraged since the exercise of the abdominal iron is one of the most complete there is, but it is about being realistic in terms of expectations.
What is an abdominal plank?
It is a very common isometric (static) exercise in yoga and pilates, in addition to being very popular in core training routines.
The core is a muscular box that spans from the body’s diaphragm, passing through the rectus abdominis, obliques and transverse, up to the glutes, paravertebral and the musculature of the pelvic floor and the hip.
There are many variations of the plank exercise, which can greatly increase in difficulty.
Although there are many variations based on your level of demand, the most common version of the plank is to place the raised body parallel to the ground, supported with the forearms in the front and the balls of the feet behind.
The position is maintained for about 30 seconds to one minute and a series of repetitions is carried out according to the physical state of the people.
The challenge is to start
In recent years, the “iron challenge” has become popular with the promise it offers to improve the muscles of the abdomen.
To get a perfect abdominal, you have to complement different types of exercises.
The challenge is to maintain the same body posture for a certain time, from about 20 seconds on the first day, to five minutes on day 30. It is a very complex and very good exercise that tones everything that is the rectus abdominis.
A lot of muscles are worked, although mainly the rectus abdominis and the transverse. But by constantly stabilizing, you also work everything that is the shoulder, the deltoids, the chest, it comes to involve some of the triceps.
And then you have to keep in mind that in the lower body, you also demand the hip area and the anterior rectum of the quadriceps. Maintaining the correct posture is essential to avoid injury.
Like any other exercise, it will end up improving and the muscles will become stronger, but it is essential to cleanse the body with other types of exercises, such as aerobics, to activate the metabolism.
One can have a perfect abdominal wall, with the muscles very well marked, but if we have a layer of three or four centimeters of adipose tissue in front, we will not see anything.
It is not so simple
The abdominal iron is indeed a static exercise, but it should not be considered simpler or without risks.
In fact, people who are overweight or have low back problems refrain from taking on this challenge without consulting a physical trainer or personal trainer.
You have to be careful with this area of the body if you do not have a good placement. In this case, the lumbar region can be loaded with too much curvature and the vertebrae may become resentful.
The front planks require special attention to maintain the correct posture continuously during exercise; you can do it in front of a mirror to correct your posture.
The key to knowing if the exercise is technically correct is to keep your hip and shoulder blades motionless and form an imaginary line from head to toe. The lower back must not be arched.
It is best to try other forms of plates to not only develop the rectus abdominis but the entire torso in general.
After all, it is likely that at the end of 30 days, the person does not perceive a visual change in their body, but surely they will feel under their skin.