There’s nothing quite like body-weight exercises. They’re convenient and can be done practically anywhere.
In fact, one of the most effective exercise for your core is the plank. They give you the best results in the shortest span of time with little to no risk of injury.
We present you the benefits you’ll get by doing this exercise on a daily basis.
1. Improved Core Definition and Performance
Plank engages all major groups of core muscles: the glutes, external oblique muscle, rectus abdominus, and transverse abdominus.
If you strengthen these muscles, you will get the following benefits:
– Glutes. A supported back and strong and well-shaped buttocks
– Oblique muscles. Better capacity for side-bending and waist-twisting
– Rectus Adbominus. Six pack abs and improved jumping
– Transverse Abdominis. Improved capacity to lift heavy weights
2. Reduced Risk of Injury in the Back and Spine
Planks help you build muscle and endurance while also keeping your risk of injury to a minimum. That’s why they’re so popular with athletes and physiotherapists.
According to the American Council on Exercise,
“Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”
3. You’ll experience an increased boost to your overall metabolism
When it comes to fat loss, the more muscles you recruit during an exercise the higher your energy expenditure.
And planking is an excellent exercise for activating all the muscles in your body. Not only do they work better at burning calories than traditional crunches or sit-ups, but they’re also safer.
4. Improved Posture
You will have stable and straight posture all the time, since the abs have a profound effect on the state of your chest, back, neck, and shoulders.
Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!- but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.
5. Improved Overall Balance
If you can’t remain in a straight position while standing on one leg, your abdominal muscles aren’t strong enough to give you the balance you need. Doing side planks will not only improve your balance, but also your overall capacity in all types of exercise.
6. High Flexibility
Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.
7. You’ll witness mental benefits
Spending hours a day sitting in your chair at home or at work can cause tension and stress in your shoulders, core and lower body muscles.
Fortunately, planking will stretch out these muscle groups and as a result improve your overall mood.
In addition, like any of form of exercise, planking can also help calm the brain, treat anxiety and help relieve symptoms of depression.