You might find the plank exercise a bit tough to do, but there isn't a workout routine that doesn't include it because of the great benefits it gives the body. It’s one of the top exercises you can't skip if you want a fit, flexible, and physically healthy body. So, let's check out the key info and benefits of doing planks.
What is the connection between the plank exercise and the core area?
The plank mainly works by strengthening the muscles of the core area. This is the center of the human body and includes belly muscles plus some middle and lower back muscles. When the core is stronger, the body gains several benefits, the most important being:
- Spinal stability
- Body alignment and improved coordination
- Enhanced body movement
- Better body balance
- Boosting physical fitness
If you ignore muscles in that area and don’t activate them by doing key exercises like planks, here’s what happens to your body:
- Unbalanced body
- Back joints press on lumbar spine vertebrae
- Lower back pain
- Excessive forward/backward pelvic tilt
- Muscle tension
Why is the plank exercise important?
Plank exercise has many health benefits for the body in general, especially for the core area, And the most important of these benefits:
Basic exercise:
The plank is one of the basic exercises that targets many muscle groups in the body. It can simply give you toned abs, and a slim, sculpted body after a while of regular practice, along with strengthening and activating other muscles in the body.
Improves posture:
Plank helps improve your posture to have a well-balanced body, meaning both sides look symmetrical without any curves in the back or hips. This gives you more confidence, better ability to do other exercises, and protects you from falls.
Reduces pain severity:
Plank exercise has a special ability to relieve back pain and reduce its intensity. It works by strengthening and activating all back muscles, giving you more muscle strength in that area and helping overcome painful aches there.
Improving body balance:
You can keep your body balanced and strong by doing plank exercises. This happens because it strengthens and builds muscle mass, which helps you do different movements and sports easily. It also makes you better at handling shocks, injuries, and avoiding them.
Increasing body flexibility:
A sign that your body muscles are getting stronger and active is gaining some flexibility. This flexibility grows little by little when you do plank exercises regularly. The more consistent you are, the more flexible, strong, pain-resistant, and capable of moving in different ways your body becomes.
Higher metabolic rate:
Since plank exercises focus on strengthening the core muscles and increasing overall muscle mass, they definitely boost your metabolism rate. Muscle mass increases metabolism, which helps your body burn harmful fat and get rid of extra weight.
Better mood:
Plank exercises usually target weak, tired, and tense muscles. They activate, strengthen, stretch, and lengthen them. This gives those muscles a kind of relief and better movement ability. This, for sure, improves your mood.
How do you do the plank exercise?
You can easily follow these steps to do the plank correctly:
- Lean down on your elbows with your body stretched back straight, your elbows up, toes touching the ground, and make sure your back is straight.
- Stay in this position for 30 seconds or more, and you can gradually increase the time over time.
- You can do this exercise twice daily, morning and evening.
What are the other types of plank exercises?
Plank isn't just the common form everyone knows, there are several other types of planks, the most important are:
Straight Arm Plank exercise:
- Lie down on your hands with your arms straight up from the ground, stretch your body back in a straight line so it's lifted up, and your toes are the only part touching the ground. Make sure your back stays straight.
- Hold this position for 30 seconds or more. You can gradually increase the time as you go.
Reverse Plank exercise:
- Lie down on your hands with arms straight up so your body faces up, stretched back in a straight line with your ankles resting on the ground. Make sure your back is straight.
- Hold this for 30 seconds or more. You can gradually increase the time as you go,
Forearm Side Plank exercise:
- Lie down on your right elbow side-wise with your body stretched straight up. Your foot rests on the ground. Make sure your back is straight.
- Hold this for 30 seconds or more. You can gradually increase the time as you go.
Pyramid Plank exercise:
- Lean on your palms with your arms straight up from the ground, and lift your body up into a V shape.
- Hold this position for 30 seconds or more, and you can gradually increase the time.
