Plank exercises represent holding the body up for some period with your lower arms. They strain and strengthen the body muscles and the core.
Plank exercises and the core
When we move, we use the core muscles. Therefore, strengthening the core is very important. Plank exercises strengthen the abs, which support the spinal column and the back. In this way, the risk of experiencing injuries while moving is reduced.
Benefits of plank exercises
There are plenty of benefits of doing plank exercise. For instance, they can help:
- Strengthen the core
- Support the spine and the back
- Develop thigh muscles
- Develop butt muscles
- Tone arm muscles
What happens if you do plank exercises every day?
If you do plank on a daily basis, you can:
Strengthen the core
Strengthening the core can help you improve your core performance, as well as:
- Shape nice derriere
- Lift heavier weights
- Enhance performance
- Improve the ability to move
2. Reduce the risk of back injury
Plank exercise strengthens the back and reduces the risk of back injuries. It can help relieve back pain and stay active.
3. Boost metabolism
People, who have a sedentary life, have a lazy metabolism. Plank exercises enhance calorie burning when you sit or sleep. Do plank exercises in the morning and afternoon to raise your metabolic rate during the day and night.
4. Improve body posture
Strong posture helps keep the joints and bones in alignment. This, in turn, relieves pain in the back and improves overall health.
5. Improve balance
If you have improved balance, you will be able to perform everyday activities and sports more effectively.
6. Enhance flexibility
Plank exercises help improve your body’s flexibility and stamina. It also enhances the flexibility of your toes and feet, which support your body weight.
7. Improve mental health
Plank exercises improve mood because they can help relieve body stress and tension. This, in turn, calms the nervous system.
5 Variations of plank exercises
There are several variations of plank exercises. For each plank position, there are different muscle groups. Here are some plank variations.
Standard or front plank
This is the basic plank exercise. If you are a beginner, you should start from a front plank.
2. Back plank
Bank plank, which is also known as the reverse plank, is the opposite of the front plank.
3. Single-arm or side plank
Single-arm plank is performed by testing the body on one of your arms and keeping the posture tilted.
4. High plank
High plank is performed by maintaining the weight of your upper half on both palms. Keep your arms straight to up to the shoulders without any bend.
5. Walking plank
In the walking plank, you can change the position by resting on both of your arms.
Other types of plank include:
- Resistance Plank
- Dolphin Plank
- Caterpillar Plank
- Single leg Plank
Even though many people find plank boring, the benefits of doing plank exercises every day are countless. Start with the basic plank for 10 seconds and then increase your timing gradually.