Planks are one of the most popular bodyweight exercises, and for a good benefits. They are a fitness isometric exercise for strengthening the core, improving posture, and reducing the risk of back pain.
Benefits of Doing Planks
Core Strength Improvement
Planks are a great exercise for strengthening the core. Indeed, that’s why a lot of people like to do a plank as part of their fitness routines. When you perform a plank, you engage the major muscles in your core, including the obliques, transverse abdominis, rectus abdominis, and lower back muscles. By engaging these muscles, you improve your core strength. This can help with maintaining proper posture, reducing the risk of back pain, and improving your overall physical performance.
Improving Posture
Planks are a good exercise for improving posture. When you perform a plank, you engage the muscles in your core and lower back, which helps to stabilize your spine. By strengthening these muscles, you can improve your posture, gaining some of the benefits of good posture, including reducing the risk of back pain and other musculoskeletal issues.
Reducing Risks of Back Pain
Planks are also an effective exercise for reducing the risk of back pain. When you perform a plank, you engage the muscles in your core and lower back, which helps to stabilize your spine. By strengthening these muscles, you reduce the risk of back pain and other musculoskeletal issues. This author’s fitness trainer recommended doing core exercises like planks to reduce lower back pain. Studies confirm this effect.
Improving Flexibility
Planks can also help flexibility. When you perform a plank, you engage the muscles in your core, which helps to stretch the muscles in your shoulders, chest, and legs. By stretching these muscles, you improve your flexibility, which can reduce the risk of injury and improve your overall physical performance.
Increasing Metabolic Rate
Planks can also help to increase your metabolic rate. When you perform a plank, you engage multiple muscle groups simultaneously, which can help to increase your metabolic rate. By increasing your metabolic rate, you burn more calories and fat, which can help you to achieve your weight loss goals.
Instructions on How To Do Planks
Here’s a step-by-step guide on how to perform a plank exercise:
- Begin by getting into a push-up position, with your hands shoulder-width apart and your arms straight. For people who have trouble with step 3, this is an acceptable position that is somewhat easier to do. It is the position illustrated in the picture at the beginning of this article.
- Engage your core by drawing your belly button in towards your spine.
- Lower your forearms to the ground, so that your elbows are directly beneath your shoulders.
- Make sure your body forms a straight line from your head to your heels. Keep your feet hip-width apart and your toes tucked under.
- Hold this position for as long as you can. Beginners can start with 10-20 seconds, and work their way up to 30 seconds or more.
- Keep your breathing steady and controlled throughout the exercise.
- To release the plank, gently lower your knees to the ground and come back up to a standing position.
Some additional tips to keep in mind when performing a plank exercise:
- Keep your neck in a neutral position, with your gaze directed towards the ground.
- Avoid arching your back or lifting your hips too high.
- Keep your shoulders relaxed and your elbows directly beneath your shoulders.
- If you experience any discomfort or pain, stop the exercise immediately and consult a fitness professional.
With practice, planks can become a challenging and effective exercise for improving core strength, posture, and reducing the risk of back pain.
Disadvantages of Planks
While planks are generally a safe and effective exercise in your fitness regimen, there are a few potential disadvantages or risks to consider. These include:
Strain on the shoulders or wrists: Planks can put pressure on the shoulders and wrists, especially if they are not properly aligned. This can cause strain or injury, particularly for people with existing shoulder or wrist problems.
Lower back pain: Planks can also put pressure on the lower back, particularly if the core muscles are not properly engaged. This can lead to lower back pain, especially for people with existing back problems.
Neck pain: Planks can cause strain on the neck if the head is not properly aligned with the spine. This can lead to neck pain, especially if you hold the position for an extended period of time.
Overuse injuries: Doing planks too frequently or for too long can lead to overuse injuries, such as muscle strains or joint pain.
To reduce the risk of injury or discomfort when performing planks, try to maintain proper form and alignment, engage your core muscles, and listen to your body. If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional or healthcare provider. Additionally, it’s good to vary your workouts and incorporate a variety of exercises to avoid overuse injuries and maintain overall physical fitness.
Overall, planks are a great exercise for improving core strength, posture, reducing the risk of back pain, improving flexibility, and increasing metabolic rate. Planksย are an isometric exercise can be performed anywhere, anytime, and require no equipment. So, whether you’re looking to improve your physical performance, reduce the risk of injury, or achieve your weight loss goals, planks are a good add to your workout routine.