在快节奏的生活里，如果你也苦于没时间运动，不如先从每天2分钟平板支撑开始。

也许有人会疑惑，这么短的时间真的有用吗？有不少人记录下坚持平板支撑30天的变化，发现短短的2分钟，也能让身体和心态发生变化。

In today's fast-paced world, it's easy to find excuses to skip exercise. For those struggling to find time, starting with just two minutes of planking a day can be surprisingly effective.



① 每天做2分钟平板支撑

一个月后有什么变化？

社交平台上，一位健身博主每天做2分钟平板支撑，持续一个月后，效果出乎意料。

A fitness influencer on social media recently documented the surprising effects of doing just two minutes of plank exercises every day for a month.



第一周：地狱模式

最初几天，每一秒都是煎熬。刚到60秒，腹部灼烧感强烈，保持动作不变形非常困难。

During the first week, holding the position even for 60 seconds felt intensely challenging, with strong burning sensations in the abdomen and difficulty maintaining proper form.



第二周：逐渐适应

进入第二周，抖动感减轻，博主能更稳定地保持姿势，学会了调动臀部发力，下背部压力骤减，久坐后的下背部酸痛感有所缓解。

By the second week, the blogger began to adapt. His shaking decreased, posture stabilized, and engaging the glutes helped relieve lower back pressure.



第三周：成为习惯

他开始享受过程，不再像第一周那样无比挣扎，或感到疼痛。2分钟已不再是挑战，实际成绩提高到2.5至3.5分钟，背部状况和核心力量都有明显改善。

In the third week, planking became a habit. What was once a struggle started to feel manageable. The blogger could often hold the position for up to three and a half minutes, with noticeable improvements in core strength and back support.

第四周：超越目标

博主以4.5分钟刷新个人纪录，而且已经可以感觉到上腹肌。博主还注意到了一些意想不到的变化：下背部疼痛几乎消失了；平时锻炼感觉更有力，核心不再那么快衰竭。

坚持一个月平板支撑后，博主对自己身体交出的答卷非常满意：核心力量明显增强，改善了体态，还减轻了背痛，更让他变得更加自律。

By the end of the month, the blogger set a new personal record of four and a half minutes. His core strength was stronger, his posture more aligned, and his back pain significantly reduced. Beyond physical gains, he also developed a strong sense of mental discipline.



还有一些网友同样分享了自己自己的经验。

每天2分钟平板支撑，坚持一个月后，身体变化明显：一开始，是抖到怀疑人生的30秒，坚持住，就能主动找腹部发力的技巧，再后来，牛仔裤松了、搬箱子不虚了、攀岩也更稳了。



网友分享自己一个月后的身体变化

② 平板支撑有什么好处？

增强核心肌群力量

平板支撑主要锻炼核心肌群，包括腹横肌、腹斜肌、腹直肌，还有臀部肌肉。通过做平板支撑可以加强肌肉力量，使运动能力得到提高。

提高身体基础代谢率

平板支撑练习相对于其它腰腹部练习，可以消耗更多热量。

改善平衡能力

在没有练平板支撑之前，闭上眼睛单脚站立，可能只有短短的几秒钟。这是因为腹部肌肉不够强壮，无法提供所需的平衡。进行一段时间的平板支撑练习后，腰腹部肌肉力量加强了，平衡能力就相应提高了。

减少背部和脊柱受伤风险

做平板支撑可以增强和巩固腰背部、腹部肌肉力量，减轻腰背部压力，提升脊柱稳定性。

改善身体姿态

平板支撑可以大大提高站姿和稳定姿势的能力，使骨骼和关节保持正确的对齐方式，使肌肉的整体效能得到改善。

The plank's effectiveness comes from its focus on the body's core. It strengthens deep abdominal muscles, improves balance, and stabilizes the spine, all while burning more calories than many other static exercises. Practiced correctly, it can reduce the risk of back injuries and encourage healthier body alignment.

③ 如何正确做平板支撑？

如果你也想加入平板支撑挑战，请先阅读以下指南，确保你的每一次努力都安全有效。

标准平板支撑姿势

准备：俯卧，双肘弯曲支撑在地面上，肩膀和肘关节垂直于地面。

发力：腹部和臀部收紧，用核心力量将身体撑起，脚尖踩地，双脚与肩同宽。

对线：确保你的头、肩、背、臀、腿在一条直线上，想象你的身体是一块坚硬的平板。

保持：眼睛看向地面，保持自然呼吸，不要憋气。感受腹部、背部和臀部的持续发力。

Mastering the perfect plank depends on maintaining proper form. A standard plank involves the body resting face down with elbows bent and shoulders positioned directly above them. The core and glutes remain engaged, toes are planted firmly, and feet stay shoulder-width apart. The head, shoulders, back, hips, and legs form a straight line, with natural breathing maintained throughout.



三大常见错误

撅屁股：臀部抬得过高，会大大减弱对核心肌肉的训练效果，让训练变得更轻松，也更无效。

塌腰：这是最常见的错误，腰部向下凹陷，会将所有压力转移到腰椎上，不仅无效，反而伤腰。

耸肩或头部后仰：这会导致颈部和肩部过度紧张，练完后脖子疼。

Raising the hips, sagging the lower back, and shrugging the shoulders or tilting the head backward are three common mistakes. They can greatly reduce the effectiveness of core muscle training and can even cause injury.



如果过程中出现动作变形，尤其是塌腰，请停下来休息，不要硬撑——保持动作正确是最要紧的事。

新手也可以先从“跪姿平板支撑”开始，双膝跪地，小腿向后抬起，同样保持上半身呈一条直线。这能有效降低难度，让你先建立核心发力的感觉。

Beginners can start with a modified plank on their knees, with their lower legs extended backward while keeping their upper body in a straight line. This variation reduces difficulty while helping to establish core engagement.



坚持一个月后，你会发现收获的不仅是一个更强大的身体，还有一个更坚韧、更有掌控力的自己。

After a month of consistent practice, these exercises can lead not only to a stronger, more resilient body but also to a greater sense of control and mental toughness.



编辑：李涵萌

实习生：孙艺菡

来源：央视新闻微信公众号 丁香医生 陕西省体育科学研究所