To do a high plank , also known as a front plank, the most common variety, simply arrange yourself as if you were doing a push-up. Rise to the top of this position, making sure your back is completely straight, and hold the position here. Fortunately, the plank targets almost every group of muscles in our body. This means that adding planks to your workout regimen will make your entire body stronger.
They improve the strength of our skeletal system, they improve our ability to focus and concentrate, and even help us breathe properly. The odds are pretty slim, and the amount of planking you would have to do would be absolutely ridiculous, but including a plank as part of a varied routine shows some immense benefits.
Planks go best when mixed with an assortment of cardio and strength training exercises , and they show this by improving the benefits that you reap from each individual exercise and type of training you do. Your core is crucial for helping keep your spine in alignment, as well as maintaining strength in the rest of your back. Core strength helps keep you safe from strain injuries.
Doing too many exercises that target specific muscle groups — weight training, for example — neglects the core and can lead to disproportionate strength and injuries later in life. Planks are a great way to maintain strength in the core. Conclusion: Planks are a very versatile exercise that target a lot of the most important muscle groups in the body. Planks are able to improve your posture , which is incredibly important for a number of things. Since planks work your core, that means they work basically the whole body, from your pelvic girdle to your shoulder girdle as well as your legs.
The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength. Developing your posture can improve on a number of ailments, and prevent the onset of other ones. Having strong core muscles naturally improves your posture, since these muscles are what help your body hold its own weight and carry itself with proper balance.
Planks target almost all the areas that are responsible for good posture, effectively improving it. The improved posture alone helps to align the vertebrae , which takes off unnecessary stress in the spinal region.
This also helps to arrange the ligaments in the back properly, which further prevents painful back conditions. Planks help you build up the muscles in your abdomen, which allows further support of your posture.
Strong abdominals take a lot of this stress off your back this is part of the reason that waist-straps are so helpful when carrying heavy backpacks!
Having strong abs and sitting or standing up straight prevents several unpleasant things from happening. Planks strengthen a lot of muscle groups, as well as the skeletal system, in ways that allow your body to better compose itself.
The body uses its core muscles to help maintain balance. Many people think that their extremities are responsible for their balance, and they are, in part — but the majority of your stabilization comes from your core.
Having a strong core helps you avoid injuries that could be caused to single muscle groups that might be over exerted by trying to maintain balance during aggressive exercise. For example, snowboarding relies heavily on the calves for balance, and having a strong core can reduce some of this strain.
Strengthening your core also teaches you how your body and muscles work together, and can help improve your ability to work as a single unit instead of trying to control a bunch of different muscle groups simultaneously. Performing endurance feats like planking also carry with them a very trying mental aspect.
Many people say that half of a workout is in your mind, and the plank is great proof of this — many people can hold a plank for much longer than they believe that they can, but they give up too soon. Doing regular plank training, and continuing to motivate yourself to hold a full plank, can have incredible benefits for your focus and concentration. They work a set of core muscles that are responsible for the way your body carries itself — meaning that doing planking enhances your ability to support your own weight.
When we sit and work for long hours or are not physically active in our life, our metabolism tends to slow down. Doing the plank position regularly improves circulation, thus improving body metabolism. The stronger your muscles grow, the more your food intake will increase. However, if you keep exercising regularly and eat a healthy diet, the combination will make your metabolic rate go up and you will burn more calories, which results in fat loss.
Regular planking can improve your metabolism and you will burn calories, even in your sleep! Any and all exercises release endorphins which help elevate our mood. However, planks can be special mood lifters because it engages the stress corners of our body.
Our shoulders, neck and back usually tense up and have knots because of strain and stress, both mental or physiological. Contracting these muscles literally squeezes the tension out from major muscles where the stress accumulates. Constant stress can cause various mental health issues such as anxiety and depression.
Thus, exercise is essential to remind our brain and body to release stress and rejuvenate. Plank pose is a wholesome pose to charge up or relax the body, pre or post workout, respectively. It is a simple solution and can be a great start to health and wellness. Protect yourself from unfortunate events by buy health insurance policy. Disclaimer : The information published on this website is for the public's reference only. What is a Plank? Simply put, the plank is a 2- step position : Getting into the Plank pose : Lie on your stomach and gently lift your torso on your elbows and toes while keeping your back straight.
Now comes the hard part!. Then squeeze your thigh muscles quadriceps and buttocks gluteal muscles as much as possible. Pull back your shoulders from your ears, keep your neck straight and breathe. Why should I do the Plank pose? What are the benefits of a Plank Pose? The core muscles groups engaged in a plank are the following : - Transverse abdominis : These are abdominal wall muscles responsible for stabilising the lumbar spine and pelvis before movement of limbs raising your arms, bending forwards etc.
Holding a plank position can fire up all these muscle groups simultaneously giving us the following benefits : 1. A Healthy Posture A bad posture is when we slouch and have slumped shoulders. Balance and Coordination Our core muscles are responsible for helping us balance while riding a bike or standing on one leg.
Improves Body Alignment and Helps Avoid Illness Many of us, even at a young age, experience back pain and lower back issues. Improves Flexibility Are headstands, handstands or forearm stands your dream? Start planking to reach your goal! Improves Metabolism When we sit and work for long hours or are not physically active in our life, our metabolism tends to slow down.
Rest for approximately one minute and repeat three to five more times. Videos News India. Latest Stories. Mutual Funds.
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