The Advantages of Performing Planks (Vol 1)

 

Planks are an excellent example of an exercise where even the simplest of motions may have a significant impact on your fitness level. Planking entails lifting the trunk of your body off the floor and maintaining a straight line with the rest of your body.

Planks might be deceptive if you've never tried one before because they appear simple and even trivial. While correcting your technique is easy, staying in that form for any length of time requires a lot of core strength and back endurance.

Not only does the plank strengthen your abs and back, but it also tones your glutes and hamstrings, promotes healthy spinal alignment, and enhances your coordination and balance.

There is a wide range of options available to increase the difficulty and target certain muscle groups. To help you achieve your fitness goals, personal trainer Jill Rodriguez shows you several plank variants in the video above.

Five Advantages of Performing Planks

The effectiveness of planking for strengthening the abdominal muscles has contributed to its meteoric rise in popularity. If you make this activity part of your routine, what improvements can you anticipate?

Abdominal Muscle Definition.

Planking helps strengthen the deep abdominal muscles that form the foundation of a six-pack. Your core will tighten as your ab muscles get stronger.

But keep in mind that you need to lose fat to acquire "six-pack" abs. You need to have a body fat percentage of roughly 6% for men and about 9% for women if you want to show off your abs. Perhaps this is not the best for your health.

Lower the Risk of Back Pain

Planks help with back discomfort because they improve core strength, which has the "side effect" of alleviating pain in the back. They're great for building muscle in your back, particularly your upper back. A report by the American Council on Exercise (ACE) found that

The plank exercise is highly effective in reducing low-back pain because it strengthens the core with minimal effort while contracting all layers of the abdominal fascia.

Adaptability

Doing planks regularly not only makes your back and shoulders stronger but also more mobile. Hamstrings, foot arches, and toes will all receive some much-needed attention as will the muscles surrounding your shoulders, neck, and shoulder blades.

Side planks are great for stretching out your sides and shoulders (especially if you extend your arm up over your head in line with your body). Once you're in the basic plank position, rock your body back and forth by shifting your toes a few inches in either direction to boost the stretching effects.

Do What You Can to Feel Better

Planks, like most exercises, can improve your disposition. Planks, on the other hand, are exceptional in that they allow you to stretch and eventually relax muscle regions that typically tighten up and get stiff due to prolonged sitting. Planks are a wonderful way to relieve stress and boost your mood.

Work on your stability and posture.

When performing a plank, it is essential to use your abs to maintain your balance and stability. Building stability is best accomplished by side planks, planks with extensions, and planks on a stability ball. Get into the side plank position, then lift your top leg and hold for one count to challenge and improve your balance. Repeat on the other side after you've lowered it. 4 Planks also strengthen the muscles in your back, chest, shoulders, abs, and neck, all of which contribute to upright posture. Sitting and standing up straight will become second nature if you commit to regular plank practice.