You can do dozens of different kinds of exercises to improve your core strength. But, how many of them involve lying on your stomach, and building a six-pack? The plank may be the most underrated exercise out there. It’s simple, it doesn’t require any equipment and it looks easy enough that anyone could do it… but it’s actually a challenging advanced exercise that targets your entire midsection (not to mention your arms and butt). Athletes use this exercise to improve their overall body strength. It is also a low-impact exercise and for the best results, doing it on an empty stomach is recommended.
Many people have been doing this exercise for quite some time but there are a lot of myths surrounding the Plank. I’ve outlined the reasons why you need to start plank training, as well as a few myth busters.
Myth 1: The plank is too hard!
While this may be true at first, it is only because your muscles are not used to it and they need to be retrained. After just a few sessions, you will begin to feel your abdominals and entire core working more efficiently and strengthening.
Myth 2: Hold the plank for as long as possible.
While you practice, you will get stronger and eventually build up your endurance to hold the plank longer periods of time.
Myth 3: The Plank is meant for abs only!
This exercise trains your entire core and back, including the lower back. Shoulders, arms and legs are also used in the plank position depending on body positioning.
Planks are one of the most classic abdominal exercises that strengthen the core. To perform this exercise lie on the belly and hold the body weight while using the forearms and toes. For well-toned abs, planking is an essential exercise. The following are just some reasons why you must do this exercise regularly:
- Planks will enhance your core muscles – The term “core muscles” refers to the abdominal and back muscles; which includes the transverse abdominus, erector spinae, latissiumus dorsi, gluteus maximus, rectus abdominus and rhomboid major.
- A strong core is essential for having the right posture and preventing injuries such as lower back pain.
Therefore, doing Planks is very good for your body. It actually helps you build a toned midsection, and also help strengthen your lower back. Furthermore, the three main benefits of doing planks on a regular basis are pain relief, postural improvement and improved core strength.
Pain Relief
Planks can help your back pain by just one 3-minute plank session in the morning. Some studies have shown that individuals who only performed 1 set of 12 reps of prone or supine abdominal exercises (representing common variants to plank) decreased low back pain severity significantly. More than those performing conventional prolonged abdominal exercises lasting 45 and 60 seconds each.
Posture Improvement.
Postures do not happen overnight. So it takes time to improve. But planks will help you gradually over time by lengthening long muscles that shorten from hours of hunching over desks or automobiles
Improved Core Strength
Everyone knows the great feeling when you make significant progress on any exercise. Planks might be no exception for some people. Through continuous practice and a challenging progression process every day, some people may find their abs really start to show!
Hence planks are one of the most popular and effective exercises for strengthening your core. It involves the muscles that surround your spine. When you do this exercise, the muscles in your abdomen, in addition to those in your back and thighs, contract and work hard to keep you stable. This helps improve your posture. What’s more plank exercises also promote good breathing, which is why it can help with relieving stress. Of course, there are a few more great benefits. Check them out here.
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