Planks are one form of bodyweight exercise that will never wear out. Planks are one of the most effective exercises you can do.
Why? Because planks require ony a small time investment on your part. But, planks offer the chance to achieve big results in a relatively short span of time.
The basic plank requires no exercise equipment, engages multiple muscle groups simultaneously, can be done virtually anywhere, and benefits your whole body in many ways.
Keep reading to learn all the amazing that will happen when you add planks into your everyday routine.
Health Benefits of Doing Plank Exercise:
1. Boost Your Metabolism
Planking is a great way of challenging your whole body. This is because doing them daily will burn more calories, as compared to other traditional abdominal exercises, such as sit-ups or crunches.
The muscles that are strengthened when doing this exercise daily will ensure that you burn more energy, even when sedentary. This is important if you are spending most of your day sitting in front of a computer.
Also, doing it on a daily 10- to 1 minute home exercise, before or after work will not only provide an enhanced metabolic rate, but, will also ensure that your metabolic rate remains high all day (yes, even while you are sleeping).
2. Improve Your Mood
Every exercise contains the potential to give you a mood boost, and planks are not an exception.
Planks are unique, because, this exercise helps stretch and ultimately relax your muscles groups, that often become tense and stiff from prolonged sitting. The tension release that planks provide will help uplift your spirit.
3. Improved Posture
Planking exercises have a great impact on your posture. A good posture keeps your joins and bones in correct alignment, which means both your joints and bones will be better maintained, but this also means overall effectiveness of your muscles will be improved.
A good posture will ensure that your spine or back is in the correct position, therefore, you will suffer less back pain.
Most importantly, someone with good posture looks healthier, better, and more confident.
4. Reduce Back Pain
Planks work for back pain because they help in strengthening your core, which has the good “side effect” of reducing back pain. Also, planks help in strengthening your back muscles, most especially in your upper back, as per the American Council on Exercise (ACE).
“Because plank exercise requires minimal movement, while contracting all layers of the abdominal fascia. his is a great way to strengthen the core, which, in turn, helps to reduce low-back pain.”
5. Toned Belly
A recent editorial published in Navy Times, also referred to sit-ups as ‘an outdated exercise today and viewed as a key cause of lower back injuries’.
Instead, planks are the way to exercise! A sstudy, that was published in the Journal of Strength and Conditioning, reported that the plank provides 100% activation of your 6-pack muscles, while crunches only engage 64%.
Regular plank exercise means your abdominal muscles will tighten up and become stronger. Also, you will be toning other areas of your body too.
How to Do a Plank Position:
1. Get into a pushup position on the floor.
2. Bend your elbows at 90 degrees, while resting your weight on your forearms.
3. Keep your torso rigid and straight, while your body in a straight line from toes to ears with no sagging or bending.
4. You should be looking at the floor, as your head is relaxed.
5. Hold this position for as long as you can.
6. Remember to breathe. Inhale and exhale, steadily and slowly.
7. When your form begins to suffer, stop. You are only benefiting from the plank, when you are actually doing the plank.
Natural Living Ideas
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