The exercise that will shed most of the weight is definitely the plank exercise. What is the best part about this exercise no matter how classic it may seem is that it can be performed at the comfort of your own home. All those expensive gym memberships can be avoided and you can get the most of an exercise if you follow it regularly.
The name of plank comes from a stiff board, and later in the text it will be clear to you why it has gotten this name. You can obtain all the benefits from exercising by implementing this minimalist exercise. Although planks are considered old-fashioned they are highly-effective as they involve the use of the core which makes it stronger.
What is “core”, and where it is located?
You all hear workout the core, but this is what it actually means. First of all, the core is comprised of abdominal, back, and pelvic muscles, which are broken down into primary and secondary muscles. Primary core muscles are the: pelvic floor muscles, transversusabdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, and the diaphragm. The secondary core muscles are gluteus maximus, latissimusdorsi, and trapezius.
Why is the core important?
The core muscles are very important as they are involved in almost every body movement. Here it is what they are offering to the body:
Having strong core muscles will very much contribute to good posture, which both “trims your silhouette and projects confidence.”Aside the physical appearance having a good posture limits the amount of wear and tear of your muscles and joints that is inevitable as we grow older.
Almost 80% of Americans suffer from lower-back pain at some point in life. Having a chronic lower back pain can be excruciating painful even unbearable. Therefore, make sure to obtain stronger core muscles as they take the key role in ensuring a healthy back.
Stability and balance
The core is the link between the upper and lower parts of the body. So, in order to have good balance and stability you need core that is in good shape.
The core muscles are needed in any movement that involves the manipulation of the torso such as standing, sitting, bending, and rotating.
In order to get the right shape of your core you need to find the right exercise for it as overworking or under-working these muscles are not good for its shape. Namely, overworking the abdominal muscles can raise the risk of long-term injury while on the other hand underworking the core it will make it weak and flabby.
Why “Planking” is effective?
While performing the plank you are not targeting only the core muscles, but the whole body. Itis a full-body exercise that can bring plenty of benefits for your body.
The performance of classic plank will activate the muscles of the abdomen,shoulders, biceps, quadriceps, buttocks, and shins. As per the American Council on Exercise, doing a classic plank regularly will lower the risk of lower and upper back pain.
Benefits of Planking
Better core definition– the performance of planking involves all of the key core muscles groups.
Good posture– is achieved thanks to alignment of the bones and jointswhich encourages good posture.
Boosted metabolism – by doing planks you will burn more calories than any crunches or sit-ups.
More flexibility – while performing them all of the posterior muscle groups will be stretched like hamstrings, shoulders, shoulder blades, collarbone, foot arches, and toes.
Mood benefits – planking stretches the muscles most susceptible to tension and thus eases tension and stress. It will stretch your legs, thighs, shoulders, and back and contribute to calming the brain’s fight-or-flight response.
How to perform the classic plank?
While performing the classic plank make sure to keep the abdominal muscles engaged, and at the same time maintain straight back. Focus on the breathing by inhaling slowly and deeply, and then exhale stably.
Although you can do a plank without stretching, it is always best to follow a quick stretching routine before any exercise, especially if you have not worked out in a while.
How to properly perform a plank?
Here are the steps:
First, you need to take a lying position on the floor, in a “pre-pushup” position.Elevate your body by using your forearms meanwhile keeping your upper and lower body straight and rigid. Your upper arms and forearms should reach a 90-degree angle.Support your entire body with your forearms and toes, and maintain a straight body from head to toe.Now, you are targeting your abdominal muscles by sucking them in your belly inwards towards your spine. Hold this position for 30 seconds.
Have in mind that the technique is far more important than the time you are holding the plank. There is no use of holding for half a minute if your belly is sagging down towards the floor. In order to gradually obtain the best effects from planking start with a 10-second hold and then slowly increase the time so that the core in time becomes stronger.
Although a simple and an old-fashioned exercise the plank is far from easy. But, do not get easily discouraged; try your best as the benefits are enormous. Remember that the technique is that what counts.