Plank Exercise: 5 Benefits for Body Beauty and Health

The plank is a phenomenal core strengthening exercise because it engages multiple muscle groups at once. Planks can help you achieve a flat stomach, improved posture, flexibility and balance, boost your mood, and relieve back pain.

When it comes to exercise, sometimes the simplest moves are the most beneficial for your fitness, and the same is certainly true of the plank. To do this, you need to keep the body (torso) in the form of a straight line above the floor. If you’ve never tried it, the plank may seem simple and not particularly useful, but that impression is deceptive. Although it’s easy enough to get into a plank to hold it, you’ll need the strength and endurance of the abs, back, and core muscles. The plank is one of the best core exercises, but so is it good for buttocks and thighs, ensures correct posture and improves balance. There are many variations of the plank for different intensities and to work different areas of your body.

How to make plank

The plank is becoming increasingly popular for core strengthening, and for good reason: It really works — in large part because it engages multiple muscle groups at once. What can you expect when you add this exercise to your training schedule?

1. Tense stomach:

The plank helps engage the deep inner muscles of the core, which are the foundation of the press “dice”.. As the abs get stronger, the upper body gets stronger.

But be aware To get “cubes” you need to get rid of fat. In men, the mass fraction of fat should be around 6 percent, in women around 9. And that’s not always a healthy ratio.

2. Reducing Back Pain:

In this case, the plank helps because it strengthens the core muscles, which has the nice “side effect” of relieving back pain. they also strengthens the back musclesespecially in the upper part. According to the American Council on Exercise (ACE):

“Because the plank requires minimal movement while also engaging all layers of abdominal fascia, it’s a great way to strengthen your core, which in turn helps reduce lower back pain.”

3. Flexibility:

While the plank builds strength, it also increases flexibility in the posterior muscle groups.. The muscles around the shoulders, collarbones, and shoulder blades are enlarged and stretched (an area that often gets little attention), as are the hamstrings and even the instep and toes.

Planking on your side also stretches your lateral muscles. (especially when you stretch your arm over your head along your body). Try the Rocking Plank to maximize your stretching benefits – Standing in a classic plank, rocking your body back and forth with your toes.

4. Mood Enhancement:

Almost every exercise improves mood, and the plank is no exception. However, the plank is unique in that it helps stretch and relax muscle groups that are often stiff and tight from long periods of sitting and lifts your spirits.

5. Strengthen balance and posture:

To properly perform a plank, you need to tighten your abs to stay upright. Side planks or stretch planks are particularly helpful for balance, as are planks on a fitness ball.

To test and improve your balance, try the side plank leg raise – get into a side plank position, then raise your leg and hold it for a count. Lower, repeat, roll to the other side.

In addition, during the execution of the plank, all the muscles necessary to maintain correct posture work.such as back, chest, shoulders, abdomen and neck. If you do the plank regularly, you’ll find that you can sit or stand up straight with ease.

How to do a classic plank

Here are the basic plank steps from the American Council on Exercise.

• “Keep your elbows shoulder-width apart and your wrists in line with your elbows.
• Straighten your body to the level of your upper back and press your chin against your neck (as if you are holding an egg between your chin and neck).
• In this position, tighten your abs – contract them as if you’re expecting a punch to the stomach, and at the same time squeeze your glutes (tailbone) and hamstrings while continuing to breathe.
• Hold the plank for at least 20-30 seconds. (If you do everything right, you won’t have to hold it any longer.) Rest for about a minute and repeat the exercise three to five times.
• Start with a plank on your elbows and toes (kneel down if necessary) and work your way up to a high plank when you feel you have enough strength.

Additional information on the correct design of the front bar:

• Draw in your belly button. It is attached to the transverse abdominal muscles, the inner “sleeve” that holds the inside and supports the spine and vertebrae. So when you pull it in, you start contracting that deep inner muscle. If you want to work the muscles for the “packs,” lower your chin and grab your toes while concentrating on sucking in your navel.
• Next level: Kegel exercises. This term is probably more familiar to women than men. The Kegel exercise is performed by tightening the lower pelvic muscles. For men unfamiliar with the term, it’s like trying to stop urinating in the middle of the process. The exercise allows you to feel and focus on the abdominal muscles.

How to do different plank variations

As mentioned, you can do the plank from different sides: front, side, and reverse. – In all cases, different muscle groups are involved to tone and strengthen them.

front bar Targets the following upper and lower body regions: abs, lower back, chest, shoulders, upper traps, neck, biceps, triceps, glutes, hamstrings and calves. side plank Particularly effective for training the obliques, which helps stabilize the spine while the reverse plank focuses on the glutes, hamstrings, abs and lower back.

To do the side plank, lie on your right side with your legs stretched out. Then raise yourself to the right forearm; Your body should form a straight diagonal from head to toe. Your hips and knees should not touch the floor. For support, you can place your left hand on the floor in front of you, or on your hip, or behind your head. Draw in your stomach and hold this position for a minute.

For the back plank, sit on the floor with your legs straight in front of you. Place your palms on the floor at shoulder height, tighten your glutes and hips, and then push your body into an inverted plank position.

Alternatively, you can start with your elbows on the floor instead of your hands so the lift is less abrupt. Again, keep your body in a straight diagonal line from your shoulders to your heels, making sure your hips don’t go over it.

4 common plank mistakes

Proper form is very important for the plank, and improper execution can lead to injury. As certified personal trainer Estelle Underwood noted in the Huffington Post:

“If you experience pain in your neck or lower back during the exercise, it could be a sign of weakness in your upper or lower spine. If the core is too weak, the spine sags, which leads to pressure on the vertebrae, intervertebral discs and/or inflammation of the shoulder joints.”

Take extra care doing a plank if you have back pain or an injury.. And if you’re just starting out, try holding the plank for a few seconds and slowly increase the time. Also, avoid common mistakes:

a. Hanging hips, head or shoulders.

2. The arms are too close together, causing internal rotation and instability in the shoulder joint.

3. holding your breath.

4. Holding the bar for too long is better to do everything right and not for long than vice versa.

2-minute plank test to assess general fitness

If you can hold the abs for at least two minutes, that’s a sign you’re in good physical shape. If not, you’re likely lacking in core strength, which is important for overall movement stability.

Not holding a plank for two minutes can also indicate that you are overweight and need to lose a few pounds..

Source: econet.ru

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