Abdominal muscles – the only group of muscles in the human body that is not attached to bones. This means that they must provide support for the back and spine, thus playing an important role in injury prevention. A prerequisite for the proper performance of this function by the abdominal muscles is their strength and regular training. What exercises will help you achieve this goal?
Plank exercise can initiate a number of positive changes in your body
Bodyweight exercises are gaining popularity because of the practicality and ease of using your own body weight. One of the most effective such exercises is the plank, the undeniable advantages of which are the small investment of time and the achievement of visible results in a relatively short time.
1. Improvement of the expression and functioning of the core muscles
Different types of planks – excellent exercises for the abdominal muscles, as they engage the main muscle groups of the core, including:
- transverse abdominal muscles;
- rectus abdominis;
- oblique abdominal muscles;
- gluteal muscles.
The importance of strengthening each muscle group should also not be underestimated, because as you strengthen them you will notice:
- transverse abdominal muscles: lifting heavy things will become easier;
- rectus abdominis: increased athletic endurance, six pack abs.
- obliques: facilitating side bending from a standing position and rotation at the waist;
- gluteal muscles: support for the back and a beautiful shape of the buttocks.
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2. Reducing the risk of back and spinal injuries
Planning regularly will help you reduce stress on your spine and hips. Thanks to the different types of plank, you will forget about back pain by strengthening the muscles that support it.
3. Improved metabolism
Planck – a great exercise for the whole body, because during its implementation calories are burned than with crunches or squats. The muscles strengthened by the plank exercise will ensure the expenditure of more energy even in a sitting position. Doing a plank for 10 minutes at the start of your work day will not only speed up your metabolism, but keep it going throughout the day.
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4. Improve posture
Straight posture – another nice bonus that you get when doing the plank exercise. By strengthening your core muscles, you will be able to keep your back straight, since the abdominal muscles significantly affect the neck, shoulders, chest and back.
5. Better balance
If you notice that you find it difficult to stand on one leg for more than a couple of seconds (when sober), this may indicate weakness in the abdominal muscles. The side plank will help improve your balance and increase your chances of success in any sport.
6. Supernatural Flexibility
Flexibility – One of the main benefits of doing the plank regularly is that it stretches all the back muscle groups in the shoulders, shoulder blades, and collarbones, and also has a beneficial effect on the hamstrings, arches, and toes. This will make it easier for you to support your own body weight.
7. Benefits for the mind
Exercise plank – great way to improve your mood. Why? The answer is simple: a warm-up for muscles that are literally stiff from staying in one position throughout the day; for legs that are getting heavy; for shoulders that seem to sink under the weight of problems.
The plank can not only calm your mind, it can help with depression and anxiety. True, there is one "but". Planks should be done regularly, every day.
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5-minute plank workout:
1:00 Full plank
0:30 Elbow plank
1:00 Plank leg up (30 sec each leg)
1:00 Side Plank (30 seconds per side)
0:30 Full plank
1:00 Elbow Plank
In general, 5-10 minutes a day dedicated to plank will not be wasted. This exercise is really priceless for maintaining health, shape and good mood!
Well, you can find detailed information about the plank exercise in our article.
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