Plank Exercise: The 7 Incredible Benefits For Your Body.
Do you want to be healthy and, above all, strong as an ox?
Are you ready to devote 5 to 10 short minutes of your day to getting back in shape?
So look no further!
In this article, you will discover the plank exercise and its 7 benefits for your body:
What is the plank exercise?
Strength training without loads is becoming more and more popular.
This form of strength training, without additional weights or weight machines, only requires your body weight.
Therefore, weight training exercises without loads are simple and practical to regain an ideal weight and promote muscle building.
They require little time on your part and bring significant results in a relatively short time.
Did you know that the abdominals are the only muscle group in your body that is not attached to the bones?
This means that the abdominals should support the back and the spine.
Moreover, they also play an important role in injury prevention.
But in order for these muscles to contribute optimally, they need to be strong and subjected to continuous training.
By doing the plank exercise, you strengthen your abdominal muscles and, by extension, you provide more support to your spine.
How to do the plank exercise?
1. Get into the plank position (as in the photo above). Your forearms and toes touch the ground.
2. Keep your torso straight and stiff. Your body should form a completely straight line from the ears to the toes. Do not bend or bend any part of your body.
3. Your head is relaxed, with your eyes down to the ground.
4. Hold this position for 10 sec.
5. Over time, increase the length of time the board is held: 30 sec, 45 sec, 60 sec, etc.
6. Make full use of your abdominal muscles! Your back should not be bent or arched.
Therefore, don't let your stomach drop to the floor or your hips up to the ceiling!
7. To keep your buttocks and hips from coming up, push your pelvis towards the floor.
8. Remember to breathe! Breathe in and out for a long time and evenly.
9. To vary this exercise, simply raise one leg or one arm (see the table at the end of the article for examples of variations).
The 7 benefits of plank exercise
Here is ! Now that you know how, here are the 7 benefits of plank exercise.
You will feel all of these benefits as soon as you start practicing this exercise every day.
1. You develop your abdominal muscles - and their performance
The plank exercise is ideal for the abdominals because it works all the muscles of the abdominal group: transverse abdominal muscle, rectus abdominis, oblique muscles of the abdomen (internal and external) and glutes. .
The importance of strengthening each of these stressed muscle groups cannot be understated. Indeed, each muscle plays an important role for your body.
If you practice the plank exercise daily, you will quickly see the following improvements:
- transverse muscle of the abdomen: increased ability to lift heavy loads,
- rectus abdominis muscle: improved sports performance (especially for jumping). In addition, it is this group of muscles that gives the appearance of the abs in "chocolate bars",
- oblique muscles of the abdomen (internal and external) - increased capacity for lateral flexions and torsions of the torso.
- glutes: your back is strengthened and the muscles of the glutes toned.
2. You decrease the risk of back and spine injuries.
The plank is an exercise that helps you strengthen your muscles.
The advantage is that you build muscles without putting too much strain on your spine and hips.
In addition, if you practice this exercise regularly, it alleviates back pain.
In addition, by strengthening the abdominal muscles, they provide even more support to your back muscles (especially your upper back).
3. You increase your basal metabolism
Although static, the plank exercise requires a lot of energy.
In fact, the plank burns more calories than traditional abdominal exercises: sit-ups or sit-ups while lying down.
The muscles you tone with this daily exercise ensure that you will burn more energy - even when you exercise sedentary activity.
This is especially important for people who spend most of the day sitting at their desks.
If you practice this exercise at home (for 1 - 10 min) before or after work, you increase your basal metabolism.
Plus, your metabolism rate stays high throughout the day - even while sleeping.
4. You improve your posture
The abdominal muscles go a long way in supporting the neck, shoulders, torso and back.
By practicing the plank exercise, you improve and extend your ability to stand up straight.
This is because once your abdominal muscles are strengthened, it is much easier to maintain an upright posture.
5. You improve your balance
Have you ever tried balancing on one leg?
If you haven't been able to do this for more than a few seconds, it's probably because your abdominal muscles aren't strong enough to keep you in balance.
To improve your balance, try doing the side plank and leg and arm lift planks.
This is not only beneficial to your balance: these exercises also improve your athletic performance.
6. You greatly improve the flexibility of your body
One of the most important benefits of plank exercises is the gain in flexibility.
The plank develops and stretches all the muscles in the back of your body: shoulders, shoulder blades, collarbones, etc.
At the same time, it stretches the hamstrings, arches and toes.
By practicing the side plank exercise daily, you develop the oblique muscles of the abdominals.
This dramatically increases the hyperextension of the toes - a movement necessary to support your body weight.
7. You improve your mental health
The plank exercise also has benefits on the nerves, which generally improves your mood.
Why ? These exercises stretch the muscles which are often the cause of stress and tension in the body.
Indeed, when we remain seated all day, the muscles of the thighs stiffen.
In addition, the legs become heavy from being bent for extended periods of time, and the shoulders are strained from not standing straight.
All of these circumstances add stress to your muscles - and your nerves.
Fortunately, plank exercises calm your mind and alleviate anxieties and symptoms of depression.
But beware: it only works if you practice them daily!
The typical exercise in just 5 minutes
There you go, now that you know more about the benefits of plank exercises, all you have to do is try these simple exercises.
In just 5 to 10 minutes, you will have excellent results!
To help you, we even made a handy chart that shows you the plank exercises that develop the abdominal muscle group:
Where to find a cheap fitness mat?
Are you looking for an inexpensive gym & fitness mat?
So I recommend a floor mat with a non-slip surface to stay in place during your postures. You can find it here for 20 €.
Your turn...
Do you know any other easy exercises for strengthening your abs? Share them with us in the comments. We can't wait to hear from you!
Do you like this trick ? Share it with your friends on Facebook.
Also to discover:
Relax Your Shoulders, Back, and Legs with a Simple Exercise.
10 effective exercises to relieve your back at the office.
