The plank exercise is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. After getting into the proper form that is straightforward, holding the correct position takes potency and endurance in your abs, back, and core. It is one of the best workouts for the core muscle conditioning as it strengthens the waistline and improves the posture. You could engage your back, arms, shoulders, glutes, and hamstrings. You can hold a plank for 10 seconds to even 60 seconds or a couple of minutes. But if a plank is not done properly, it might harm your body. However, with time you would fall in love with the plank when you see the magical transformation of your body.
Do a Simple Plank Exercise to Develop Strength:
For the plank position, lie down on your stomach, legs and hands should be parallel. And as you lift your body, pull in your bellybutton. Then…
- Elbows must be directly under the shoulders and place the wrists in line with elbows.
- Push the body up into upper back and hold your chin close to the neck.
- In this position, support your abs – contract them while continuing to breathe normally.
- Hold a plank at least 10 to 20 seconds.
Benefits of Plank Exercises If Done Regularly: –
- Toned Belly
The central area of focus in the plank is the midsection, which is the waistline and abdomen. It helps in burning excess fat. A plank exercise can lay the foundation for the six-pack look. The mid-section gets healthy as the abdominal muscles become stronger.
- Reduces back pain
Planks strengthen the core, reduces the back pain. It also strengthens the back muscles and the upper back.
- Increases flexibility
Side planks make the body balance right and also stretch the sides, which benefits your body to perform dancing and yoga. While building strength, planks also improve flexibility in your posterior muscles. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch.
- Lifts your energy level as well as mood swings
- Good balance and posture
It strengthens your back muscles and also straightens it. And it helps in burning extra back fat. It further helps make your back and spine protected to injuries as it braces the muscles to hold weights without letting any spine related injuries or catch.
There are Many Types or Variations of Plank You Could Try: