Planks are a popular isometric exercise that helps build core strength. An isometric exercise is a type of exercise that involves contractions or tightening of a specific muscle or group of muscles. These also include exercises such as squats, pull-ups, and bicep curls.
Research suggests that isometric exercises cause less fatigue than traditional weight training and improve strength at specific points in a movement. This can be helpful when recovering from injuries or focusing on sports that involve holding positions.
Planks, in particular, have various health benefits and can improve your overall fitness. They may be a great addition to your workout routine, and for several reasons:
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A Key To Stronger Abs
The core is a group of muscles that support your spine and pelvis. Planks are a great way to build and strengthen the core, which in turn helps provide good posture, balance, and stability. This exercise targets all the muscles in the core, including the abs, obliques, and lower back.
Improves Posture
There are several variations of plank exercise, and all of them involve holding a position off the ground by balancing on our elbows or hands. While it may seem easy, the exercise requires great strength and endurance in the abdominal region, back, and core. It also demands considerable coordination between different muscles in the body, hence improving posture and stability.
Reduces Back Pain
Back pain is a common problem that can be caused by weak core muscles and/or poor posture. Planks not only help strengthen the abs but also improve posture, which in turn builds muscles that support your back.
Balance And Coordination
As discussed, planks require you to engage your core muscles to hold your body in a straight line. This can not only help improve balance but also your coordination.
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Boosts Metabolism
Metabolism refers to the chemical reactions that take place inside your body. It works by converting the food you eat into energy for everything you do, from breathing and thinking to moving and growing.
This process involves breaking down larger molecules from food into smaller ones and using the energy released to fuel your body's functions. Since muscle burns more calories than fat, building muscle mass can help boost metabolism. This can be facilitated with the help of planks, which help build muscle mass in your core, in turn burning more calories at rest.
How To Do Planks Correctly
Here's a step-by-step guide for doing planks safely and correctly:
Step 1: Lie face down and place your forearms on the ground with your elbows under your shoulders.
Step 2: Lift your body, keeping your forearms and toes on the floor, forming a straight line.
Step 3: Ensure a straight line from head to heels with a flat back and neutral head position.
Step 4: Keep your core tight, your glutes and thighs engaged, and breathe steadily.
Step 5: Hold as long as you can maintain proper form, then lower yourself. Increase the time gradually.