It’s time to re-plank your way into fitness as the quarantine leaves us, again, with an ample amount of time to dedicatedly work towards making your body fit and healthy. All bodyweight movements, like the benefits of a good plank exercise, are a simple way of getting into the workout mood without any extra gear. Maintaining a monthly time goal to practice planks regularly and staying committed to it, is the right way to start your fitness regime.
The benefits of plank exercises can prove to be largely helpful. They not only build your core definition and boost your metabolism but also improve body posture and strengthen your back, further reducing the risks of a back injury. While performing a plank, engaging the muscles of the stomach that are responsible for flattening your abs and stabilizing your core from front to back, it is essential to attain all the multiple benefits of a plank exercise, at once. To make it more fun than usual, you can also try out a number of plank variations, to ease your way into a good workout.
They may not always be that easy but when done with proper form, alignment and dedication, the benefits of a plank exercise can become the forces to be reckoned with. These trying times are testing the limits of our body and health like never before, now is the time to actively step up and exercise to save your life.
Ahead, we have listed down all the essential health benefits of a plank exercise, to motivate you to dedicatedly adding planks into your regular workout routine, in order to guard your physical and mental well-being, for the rest of your life.
1. Initiates Weight Loss
2. Builds Your Core Strength
3. Increases Body Flexibility
4. Better Bone Health
5. Coordinates Body Balance
6. Boosts Your Mood
7. Strengthens Your Back
8. Corrects The Body Posture
9. Shapes Your Glutes
10. Benefits Of Plank Exercise: FAQs
Initiates Weight Loss
Planking regularly is an excellent way of challenging the strength of your core muscles, that makes sure you burn calories on a day-to-day basis. Having strong muscles are an added advantage because they allow the body to burn extra calories even while you’re at rest, without you having to indulge in more intensive workouts such as pilates and crunches.
Tip: Planking every day will ensure that your metabolism rate remains high all day long.
Builds Your Core Strength
Planks are a core-strengthening exercise. The right way of doing planks involves using all four stomach muscles that flatten the abs and stabilizes the core from front to back. Reverse planks work incredibly well for your entire core muscle groups, including the transverse abdominous, the rectus abdominus, the external obliques and the glutes, which together help in increasing your core capacity.
Tip: Practicing reverse planks in the right way will strengthen your core muscles and lead to the formation of abs.
Increases Body Flexibility
Flexibility is not just obtained by stretching your body to its limits but also by performing resistance exercises such as planks. Getting into the hold position, while doing a plank, expands and stretches all the posterior muscles of your back as well as your legs, increasing your overall body flexibility and making it a perfect strength and stretch exercise in disguise.
Tip: A plank is an all-in-one exercise that also works as a great flexibility enhancement movement for the body.
Better Bone Health
Indulging in doing planks regularly, promotes healthy blood circulation in joints which enables them to move smoothly against one another. This weight-bearing exercise in turn creates new bone tissues that result in the formation of healthier, stronger bones.
Tip: Bodyweight and resistance exercises such as planks, work incredibly well for the formation of new bone tissues instantly.
Coordinates Body Balance
Planks help build endurance for various muscle groups that are responsible for the way your body carries itself. It also strengthens your core that allows the body and the muscles to coordinate and work together as a single unit in order to help us maintain balance in physically exhausting situations for longer times.
Tip: Practicing side-planks regularly is crucial in order for you to support your body weight easily.
Boosts Your Mood
Knowing that your body is physically stressed can be draining to your mental state. Planks are a great way to ease your state of mind and boost your mood instantly, as they target a group of muscles that commonly strain people, which helps eliminate related anxiety and worry.
Tip: Besides strengthening your body, planks release endorphins, your body’s feel-good chemicals, in order to relieve all your stress.
Strengthens Your Back
The plank strengthens your spine and abdominal muscles, which naturally results in a strong posture. The improved posture alone helps align the vertebrae, taking off unnecessary stress from the spinal region. In turn arranging the ligaments in the back properly, further preventing painful back injuries and other serious ailments.
Tip: Try holding on for a longer duration of time while doing a plank, in order to achieve a stronger back definition.
Corrects The Body Posture
The plank position is very similar to standing, which requires staying upright and tall with your shoulders back and your stomach pulled in. This exercise holds your body in a way that keeps the bones and the joints in alignment to improve the overall working of your muscles, helping you develop a good posture and a confident personality overall.
Tip: Planking in the right position targets the core muscles that are responsible for good posture, effectively improving it.
Shapes Your Glutes
While we are putting in all our efforts to strengthen our core, planks also additionally help us in shaping our glutes by increasing tension in the hip area. A good plank involves following the correct technique, you must squeeze your glutes and keep them contracted hard the whole time, in order to achieve the desired result.
Tip: Leg raise planks are the best way to challenge your glutes to the maximum.
Benefits Of Plank Exercise: FAQs
Q. Does plank exercise help reduce belly -fat?
A. Plank strengthens the rectus abdominis (visual “six-pack” muscles), transverse abdominis (deep core stabilizing muscles), which together help in reducing belly fat.
Q. What does a plank mainly focus on?
A. A good plank exercise mainly focuses on the core muscles and strengthens the entire body.
Q. How to pull your body into a perfect plank position?
A. Here’s how you perform a normal plank. Lie down on the ground on your stomach; then support your body weight on your elbows and toes while keeping your back straight, and hold on to this position.
Also Read: Recovering From COVID? Regain Your Strength With Yoga
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