Using your own bodyweight when you workout is all you really need, which is why many have been able to stay fit without investing in large gym equipment or those exuberant gym fees.
The ‘plank’ is one of them. Though a much-hated exercise, it provides plenty of benefits and we’re here to share just how good it is for you and for strengthening your core. A strong core is essential to providing the right support for your back and spinal cord.
1. You’ll strengthen your core’s performance levels. The plank engages all the major muscle groups in your core, each of which serve their own purpose, including increased ability to lift heavier weights, improved sports performance and a more defined six-pack, improved flexibility for stable side-bending and waist-twisting, and a supported back with a strong, shapely butt region because it also engages your glutes.
2. Decreased risk of back and spine injury. It is a low-impact exercise and does not put too much pressure on your spine and hips. Because it strengthens your muscle groups, it also supports your back especially in the areas around your upper back.
3. Metabolic rate boost. Doing planks every day challenges your body and burns more calories than crunches or sit-ups. But it also provides an enhanced metabolic rate throughout your entire day – even while you sleep!
4. An improved posture. Think about how often you catch yourself slouching or hunched over? One of the key reasons is a weak core. When you tighten and engage your core while you’re seated at a desk, your body is unable to slouch or hunch over because the strengthened core is keeping your posture upright. Doing planks ensures you have the right muscle groups supporting your posture.
5. Improved balance. With a stronger core, you are less likely to be toppling over. Think about the law of physics, the closer one’s core is to the ground, the stronger the gravitational pull. Similarly, with a stronger core, you’ll be less likely to lose your balance while standing on one leg.
6. Increased flexibility. Planks expands and stretch all your posterior muscle groups meaning your shoulders, shoulder blades, and collarbone, while also stretching your hamstrings, feet and toes.
7. Mental game will be stronger. Holding a plank is not easy, and to keep yourself going and preventing that drop, you’ll need to keep telling yourself “I can do this”. It forces you to take control of your mental game and to stay strong. Because you are also working out and helping your muscles feel better, it has a calming effect on you and can treat anxiety as well.
How does a plank work?
Once you get comfortable with this position, you can start to add leg lifts, shoulder touches, and arm lifts into the mix.
Now that you know how good it is for you, are you going to spend 5 minutes to do planks?
– Cover Image: health.harvard.edu
