How often have you promised yourself to run regularly in the morning?, started, and then they threw? We decided to go to the gym three times a week, but then we cried over the burnt-out subscription? Wday.ru reader Yulia Budnyatskaya promised herself to stand in the bar every day for a month and .... And also pumped up, I lost weight and began to love myself more. We publish a diary of her experiment.
TO 36 I haven't been to the gym in years, didn’t run around the school stadium looking inspired. And one day, spinning around the mirror in the showroom, stared in bewilderment at her figure with a flat butt and protruding belly.
Mom dear! What is this?? I'm desperate, I urgently need to strengthen my abs, pump up your butt, legs, breast, and at the same time improve the relief of the arms and back. AND, maybe, will be able to lose at least one extra kilogram. What to do? I am the mother of two schoolgirls, too much work and household chores. Although, however, I would be happy to allocate a minute for my own transformation. The best option for such introductory notes is the bar. Made myself a promise: stand in it every day for a month. Go!
Day 1. Optimistic!
The mindset for success is like a bulldozer. I dashingly stand up in the plank. At the 34th second the body begins to tremble like an aspen leaf, muscles shake from tension. Before the challenge, I found out general recommendations on the page of yoga teacher Nastya Rodionova. so, palms directly under shoulders, support on all four limbs at once. Elbows need to be slightly bent, to relieve stress from the joints and direct it to the muscles of the forearm. To reduce the load on the lower back, pull the pubic bone towards you, and push your heels back. It really is easier that way.
Googled it and found out, that the daily plank stimulates metabolism and generally improves metabolism, its speed remains high throughout the day, even when we sleep. I really hope, that this will help me lose weight. I decided to measure my weight and waist size weekly.. At the reference point 64 kg and 73 cm.
Day 2. There's no turning back
Stood in the plank for the stated minute, I feel strong tension throughout my body. Thinking about contraindications, I'm reading it late: The plank should not be done during pregnancy or with any back injuries, if there is a tendency to high blood pressure or a chronic disease. Luckily, I have no contraindications, which means, and there's no turning back. I did the plank twice in one day, in the morning and in the evening, I like. This is a gambling thing - promises to yourself! I decided to go beyond the minute limit in the plank and try to add a few seconds every day..
Day 5. I feel the oblique muscles of the abdomen
What does it mean? It's already the fifth day without a break, and the waist has not decreased by a millimeter. Although I began to feel the oblique muscles of the abdomen, unusual and very pleasant feeling! I really want to take a break. I've been beating around the bush all day, putting off the plan because of vital matters. I'm seriously thinking about throwing myself on the bed to watch a movie with a soft transition into the arms of Morpheus, however... 21:15 — bar!
Day 6. Strained my back
I could only stand for a minute and, it seems, strained my back. Still, I did something wrong. Back health expert Anastasia Romanova recommends, getting into plank position, do not arch your lower back, keep your whole body in good shape, from head to toe - straight line. I'll try tomorrow, in the meantime - rest.
Day 7. First centimeter
Hallelujah! The first defeated centimeter in the waist. And minus 1,3 kilogram of weight, this is happiness! I feel my abdominal and arm muscles very well. Let's continue! I'm afraid of getting some other injury in addition to lower back pain., so I'm seriously studying the topic. It turns out, for long periods of time in the plank with outstretched arms (and this is exactly how I stand), need strong wrists. I spied a simple exercise: raising your hands above your head, make lanterns, like in kindergarten, simultaneously bending your hands back and forth. Damn it, how your hands burn! This exercise gets your blood flowing and stretches your joints.. Three circles in front of the bar 10 time.
Day 11. I add by 5 seconds
I feel very confident in the plank. Every day I stand longer and longer, even if only for seconds! Interesting, if you add every day 5 seconds, does it mean, that in a year I will be standing in the plank 30 minutes...
Day 15. Halfway done
Today is the equator of my plank challenge. I can say for sure, that the bar is becoming easier for me, no longer shakes like Kashtanka, I feel my abdominal muscles, hips and shoulders, who hold me, flat, it's been a minute and a half already. The oblique abdominal muscles became clearly visible, but this is a dream! And another minus half a centimeter at the waist. What, that's not much in a week, but it could have been plus half a centimeter.
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Day 17. From palms to elbows
Posted stories of her successes on Instagram, and I got a hint: to stand longer and strengthen your arms more intensively, you can switch from palms to elbows. I'm getting started! Lifehack: put a phone with “Big Little Lies” in front of my nose, I forget myself and stand still for a few seconds more.
Day 20. Making the task more difficult
Obsessed with getting the most out of your ordeal., I eagerly go through the search engine pages with the query “plank”. And I'll find out, which is much more effective (and what is clear, heavier) do a plank, alternately rising from elbows to palms, and with straightened arms, lower yourself onto your elbows again. At the same time, keep the body motionless. Brrrrr, can I? The only way to check is to check.
Day 21. The weight has risen
I'm sorry! Results of the third week - another minus two centimeters from the waist. I want to run as fast as I can, tearing the finish ribbon with your chest! But there is one thing, the weight has risen.
Day 22. Damn complicated
No one in the world has such a hard time right now, How do I. I hoped, that only yesterday’s first experience of the dynamic plank would be so painful, but even now it’s hellishly difficult for me. What, I leaned back again in plank time, but this is an exercise, certainly, more effective and even more fun! Well, the one who walks will master the road.
Day 24. I'm no longer drawn to the kitchen
Here they are, long-awaited minus half a kilo. True, after the evening dynamic plank in 6 I didn't go into the kitchen anymore. By the way, in the morning after an evening fast I got up with a feeling of incredible lightness and did the plank with great enthusiasm.
Day 26. My husband noticed!
The husband is surprised and delighted by what is happening, and especially those, that I haven't left the race, I continue the challenge, improving your results every day. Threw it in passing: it seems, your butt is rounded. Have you ever heard a more welcome compliment?? After finishing the challenge, I plan to include the bar in my list of daily rituals..
Day 29. Taught my daughters
Plank with me, laughing and teasing condescendingly, both daughters got up 10 and 7 years old. Both cheerleaders with excellent physical fitness, Unlike me. By the way, their plank training time (and while cosmic for the mother) — to 10 minutes. I always thought, that our children are better and cooler, than we, and this is happiness!
Day 30. Expectations, which didn't come true
I can't believe it, that tomorrow is the final day of my challenge. It was a long month of working on myself, difficulties, overcoming and, of course, burning pleasure from the process and results. I'll tell you right away, there are expectations, which didn't come true. As I see from my own photos, the plank didn't help me get rid of my stomach, still need to pump up the press. But this is the coolest work on the relief of the legs, hands, back and buttocks with real visual results. Tomorrow morning control photos and measurements. And conclusions.
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"God, how numb my legs are! Will this ever end?»: girl diary, who learned to meditateDay 31. Results
so, exactly one month of daily plank. conclusions, which I do, based on your results in seconds, grams and centimeters:
1. Plank time can and should be increased, in a month you can get from scratch in one and a half to two minutes, the body is happy and ready for new loads.
Julia before classes and a month after.2. Due to overall improvement in metabolism, the plank helped me lose weight by 2 Kg, although I wasn't on a special diet. Still important, that after a minute and a half in the plank it’s a shame to go and eat a sandwich. Great motivation!
Weight to bar - 64,2, then planks — 62,2.3. My waist size has decreased by 5 cm! This is great, noticeable and simply energizes you to continue training. And one more result, not measured: I am incredibly proud and pleased with myself. Happy spring to me, happy owner of new forms.
Waist to bar - 72,5 cm, after - 68.Poll