How to make a bar?

Exercises for a tight stomach

Most exercises on the press are dynamic, that is, implying movement along a certain trajectory. However, the main task of the abdominal muscles of the abdomen is first of all a static contraction of the body and maintaining the posture, and not at all carrying out the movements with the load.

To ensure that the press is not just pumped, but also tightened, it is important to pay attention to the development of the internal muscles of the abdomen and the body, namely oblique and transverse abdominal muscles. The main exercise for their elaboration is the exercise bar, performed motionlessly and without load.

What works best: twisting or roller for the press? The results of scientific research are the most effective exercise for the press.

What is a strap?

Exercise bar is a kind of stand on elbows with a strained press, the muscles of the body and the waist. The main task is to maintain this position for a maximum amount of time - that's why the bar is called static( that is, motionless) exercise on the press.

Despite the seeming simplicity, the exercise bar is really effective. It is popular both in fitness and in classical yoga. Plank has been in training programs for hundreds of years, being the best exercises for improving posture and strengthening the muscles of the abdomen and lower back.

How to make a bar?

To perform the bar it is necessary to linger in the position of the rack on the elbows, feeling thus the tension of the muscles of the press and not bending all over the body. It is recommended to start the exercise with the easiest variation and the "15 sec bar + 30 sec rest" mode, making a total of 3-4 repetitions.

To control time, hold the clock or chronometer before your eyes on the floor, fixing the final result in the training diary. Plank can serve as a part of your morning homework charge, and enter the main training program for the muscles of the press performed in the gym.

Plank Exercise: Variations of

Plank on the fastened hands is the easiest exercise option, suitable for beginners. Brushes are under the shoulders, legs and back are straight. Maximize the tension of the press, "twist" the pelvis inward, pulling the body in line. Look down in front of you, but do not lower your head too low.

Rack on elbows

The stand on elbows is a classic version of the bar. Straining the muscles of the abdomen, body and buttocks, come off the ground, pulling the body in line. Fix the position by concentrating the body weight on the toes and bent at the elbows hands. Watch your breathing during execution.

Side lath

The side lath on the elbow of is a complicated version of the exercise. Lying on one side, legs either one on top of the other, or one in front of the other. Lean on the left elbow, lifting the body, holding the right hand on the right side. Straining the press up the pelvis, pulling the body.

Side bar on one hand

The side bar on the straight arm is the most difficult option. The body is stretched in a line, the legs stand either one on the other, or one in front of the other. Lean on your elbow, then slowly straighten your arm. The second hand can also be straightened for complication.

  • Beginners: 15 seconds x 3 approaches
  • Advanced: 30 seconds x 3-4 approaches
  • Profi: 60 seconds x 4-5 approaches

The result of the daily exercise "Vacuum in the abdomen" for several months.

Plank: correct technique

The bar strengthens the internal muscles of the abdomen due to the fact that the ability of a person to consciously maintain the musculature of his press and body in a stressed state for a certain period of time - that is, develops a neuromuscular connection between the muscles and the brain.

That's why it's important not just to strive for a constant increase in elbow time, but first of all, pay attention to whether you do this exercise correctly. Recall that improper performance of the lath can easily cause chronic low back pain.

Execution errors for the


The most common mistake is excessive lifting of buttocks upwards. The correct technique of the bar means an easy "twisting" of the pelvis inward( that is, a decrease in the pelvic incline forward) - the back is straightened, the loin becomes flatter and its deflection decreases.

When performing the strap, the muscles of the shoulder girdle are maintained in tension - the elbows are best placed directly under the shoulders to limit the overload of the joints. In addition, it is necessary to breathe normally, feeling additional work of the abdominal muscles during inspiration and exhalation.


A tucked up and embossed abdomen requires both the development of a straight abdominal muscle with the help of dynamic exercises with weight, and the development of internal abdominal muscles by static( static) exercises. The best such exercises are the bar and vacuum in the abdomen.