Your approach to exercising depends on what you plan to achieve. There are hundreds of excessively difficult exercises. However, the best one is relatively easy and highly effective.
Indeed, this particular exercise requires only a minute of your time. These sixty seconds will be the most grueling and taxing. You will sweat, shake, and will breathe a sigh of relief when once you finish it. Nevertheless, when you spend quality time doing the plank pose, it will inevitably prove beneficial.
The plank exercise is where you have to hold a push-position on your forearms. It is a simple move that almost anyone can do and it strengthens your core muscles.
The importance of a strong core
Almost everything you do during a day involves the use of your core muscles. Naturally, it is essential to train them with the most effective exercises. In that respect, the plank pose is one of the best exercises to make your core muscles stronger than ever. The core covers several muscle groups, including your abdominals, hips, back, buttocks, and pelvis. If your core is weak, then you will experience many problems. You may suffer from neck and shoulder pain, sore knees and hips too. Besides, the core also helps you maintain correct body posture.
The most significant problem of having a weak core is lower-back pain. The back muscles work with the core to stabilize all movements. So, if the core is weak, then the surrounding muscles have to compensate, which leads to lingering aches.
Better than sit-ups
Some people claim that the sit-ups are the best when it comes to strengthening the core. However, it only targets a portion of the core muscles. Besides, if you do them with poor form, then it can strain the neck and lower back.
Comparatively, the plank stance forces you to activate all the core muscles at once. After all, it doesn’t require you to do any extra movements that can cause injuries.
Duration of a plank hold
Someone holds a world record for holding a plank pose for four hours. Thankfully, you don’t need to do the same. Experts suggest that you should hold a plank pose for 10-30 seconds. You should incorporate several sets of 30 seconds.
Once you start progressing, you can extend your duration to one or two minutes. However, you shouldn’t try to do it any longer because it would cease to remain beneficial.
How often to do
You can include plank holds in your exercise routines every day. Or, you can do them on alternate days as well.
The correct form
Here you will learn how to do a plank correctly,
-
Go down on the floor with the support of your forearms. Let your legs extend and keep your feet together. You can use mats, towels, or something else to make it comfortable.
-
Push your body off the floor with your forearms and form a straight line from your head and neck to your feet. Don’t let your hips rise or sag.
-
Stare at the floor while holding the plank pose for 30 seconds. Once you finish a set, lower your body and rest. Then, you should the process to complete three sets.
