The Benefits of Doing Planks

Planks are an excellent exercise to strengthen not only your abdominal muscles, but other parts of the body, as well. This because they work different muscles at the same time.

To begin with, the plank is an isometric exercise based on maintaining a difficult position for a prolonged period of time. This practice may look very simple in pictures, but it requires endurance. Of course, the more you do it, the easier it gets. Learn more about the benefits of doing planks here.

Specifically, if you want to strengthen your abdomen and back, this exercise is ideal, but it will also help strengthen many other muscle areas. In the following article we’ll tell you about some benefits that are achieved by performing plank crunches. Are you ready?

How to Do a Plank

Start by placing your elbows and forearms on the floor. Make sure to align your elbows with your shoulders. Meanwhile, your forearms and wrists should be aligned with your elbows. Your arms should form a straight line as seen in the above image.

Next, place your toes out behind you on the ground and push your body up. You need to keep your back straight and aligned with your legs. Place your chin near the neck, but don’t strain your chin or neck.

In this position, your abdominal, buttocks, and thigh muscles are being worked. Hold for 20-30 seconds. When finished, rest for about a minute and repeat three to five times.

The Benefits of Doing Planks

1. It strengthens your core muscles.

Planks alone will not give you a flat stomach. However, when combined with a balanced diet and cardio exercises, you can achieve amazing results. Planks exercise and train the muscles of your core, including the transverse abdominal muscle.

For people who suffer from spinal disc problems or persistent back pain, planks are safer than conventional crunches because they do not require any spinal flex or movement.

2. It reduces your risk of injury.

According to a study conducted at the Public University of Navarra, this exercise helps to improve disabilities and reduces back pain, especially in the lower back. In addition, it reduces the risk of damage and injuries, since it strengthens the muscles.

Also, since planks work several muscle groups at the same time, they can help prevent neck and shoulder pain by correcting bad posture.

3. Benefits of doing planks: it helps improve your metabolism.

Since planks are a simple exercise with little to no movement involved in it, it’s perfect for people who are working out at home. That said, just doing a few minutes of planks a day can speed up your metabolism.

4. It helps improve your posture.

A group of experts published a study in the journal Research Gate that showed that performing planks ultimately helps to optimize posture. The upright position of the body facilitates breathing and the functioning of the nervous system.

Planks work your whole core, from your  pelvis to shoulders. When these muscles – which includes the erector spinae, rhomboids, and trapezius – are strong, you’ll naturally carry yourself with a straighter back and better posture.

5. It improves coordination.

By working out several muscles at the same time, you’re teaching your body to act as a single unit rather than a set of individual parts. Overall, planks will also help you with any other type of exercise. The muscles that are strengthened and reinforced by planks will help you with running, swimming, walking, etc.

The conventional plank trains your muscles to work together, while variations on the conventional plank (side planks, single-handed planks, single-legged planks, planks where you move, etc.) help improve your balance.

6. Benefits of doing planks: it helps improve your flexibility and overall mood.

Flexibility is not just the result of stretching. In addition, it can also be improved by performing certain exercises, like planks. Planks help expand and stretch all of the posterior muscles of the back and legs.

Meanwhile, while most exercises help to improve your mood, planks help strengthen and stretch muscles that have become stiff due to maintaining one position for a long period of time. This release of tension relaxes your muscles and helps eliminate stress.

Overall, this simple exercise will help improve your overall physical condition and bring you several other benefits. Start doing those planks and you’ll experience the benefits for yourself!