Plank is a simple but effective total-body exercise. This simple exercise tones and strengthens your core muscles along with those in your arms, thighs and calves. It’s a great full-body workout that you can do in under a minute to improve your health and fitness. Here are 6 reasons to add planks to your workout every day.
1. STRENGTHENS YOUR CORE MUSCLES
Planks work on your core muscles like no other exercise does. They engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. Each muscle group serves a different purpose and gives you different definition.
The transverse abdominis increases abdominal pressure so you can lift heavier weights. It also helps to flatten out the stomach.
Rectus adbominis improves performance in sports that require jumping.
The obliques are responsible for stable side bending and waist twisting moves.
2. PREVENT BACKACHE AND REDUCE THE RISK OF INJURY
Doing planks is a type of exercise that allow you to build muscle without putting too much pressure on your spine or hips. Doing planks regularly strengthens your back muscles, reduces back pain and supports the entire back.
The plank is one of the best exercises for a flat, toned stomach. Planking strengthens your abdominal muscles and tighten up loose stomach fat.
4. IMPROVE YOUR POSTURE
Doing planks greatly improves your posture, sitting and standing both. Strengthening your core muscles has an profound effect on the overall condition of your neck, shoulders, chest and back.
While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch. It will be also stretching your hamstrings, arches of your feet, and toes.
6. BOOST METABOLISM
Planks burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. It also works on your metabolism and daily practice makes sure metabolism remains high all day.
7. MENTAL BENEFITS
The stretching and toning of the muscles affects the tension and stress. Planks relax the brain and they are highly beneficial and helpful with depression and anxiety.
HOW TO DO FOREARM PLANKS
Step 1: Lie on your stomach on the floor and hold your elbows directly under your shoulders and place your wrists in line with your elbows.
Step 2: Push your body up balancing on the elbows (arms) and toes while contracting your stomach, tailbone and thigh muscles. Avoid pushing your hips up too high or letting them sag to the floor. Your body should form a straight line from your head to your feet.
Step 3: Breathe normally and hold this position for as long as you can.