Planks have been called “The Perfect Exercise” to change
your mind, your attitude, and your mood.
Alternative
exercises are highly undervalued. It has gotten to the point where some people
think they must dole out hundred-plus dollar gym memberships to get fit. That
is all nonsense, of course.
There
is plenty of value to be found in so-called minimalist exercise. Planks are one
variety of exercises that are both old-fashioned and highly-effective. This
writing focuses on (a) the importance of core strength, (b) why planks are a
useful core exercise, and (c) how to perform the “classic plank.”
Let’s
get to it!
Where Is Your “Core”?
First,
let’s discuss what comprises your core muscles. The core consists of the
abdominal, back, and pelvic muscles, which are broken down into primary and
secondary muscles.
For
fitness and science buffs
, the primary core muscles are the: pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, and the diaphragm.
, the primary core muscles are the: pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, and the diaphragm.
The
gluteus maximus, latissimus dorsi, and trapezius are considered the secondary
core muscles.
Why Is The Core Important?
The
core has many vital functions. In fact, the core muscles are involved in just
about every imaginable thing that you do, including:
– Back support: Lower-back pain affects 80 percent of all Americans
at some point in life. Chronic lower back pain can be painful to the point of
being debilitating. Core muscles play the primary role in ensuring a healthy
back.
– Posture: Strong core muscles are vital to good posture, which
both “trims your silhouette and projects confidence.” Most importantly, good
posture limits the amount of wear and tear that inevitably takes its toll as we
age.
– Routine movements: Any movement that involves the manipulation of your
torso requires the core muscles to execute. This includes bending, sitting,
rotating, and standing.
– Stability and balance: Your core essentially “connects” the
upper and lower parts of the body. As such, good balance and stability require
a well-conditioned core.
Regarding
core health, it’s neither a good idea to overwork or under-work these muscles.
Overworking or overtraining abdominal muscles increases the risk of long-term
injury while underworking or undertraining the core can leave the area weak,
not to mention flabby!
WHY “PLANKING” IS EFFECTIVE (AND ITS BENEFITS)
The
plank (which gets its name from a stiff board; you’ll find out why!) is a
simple, anytime, anywhere core exercise that can produce some fantastic
benefits for the entire body. Yes – the whole body; not just the core muscles.
The
classic plank activates the muscles of the abdomen, biceps, shoulders,
buttocks, quadriceps, and shins! Moreover, according to the American Council on
Exercise, performing the classic plank on a regular basis significantly
reduces the risk of lower and upper back pain.
Some
other benefits of planking include:
– A boost to
metabolism: Planks burn more calories than crunches or sit-ups.
– Improving core definition: Planking engages all of
the major core muscles groups.
– Better posture: Planks help to keep your bones and joints in
alignment, which encourages good posture.
– More flexibility: Planks stretch all of the posterior muscle groups –
shoulders, shoulder blades, and collarbone, hamstrings, foot arches, and toes.
– Mood benefits: While this benefit may seem farfetched, consider that
planking stretches the muscles most prone to tension (read: stress). Planking
stretches your legs, thighs, back, and shoulders, eases tension and stress, and
in turn, helps calm the brain’s fight-or-flight response.
Performing The Classic Plank
Here
are a couple of pointers before we list the steps. First, remember to keep the
abdominal muscles engaged, and keep your back straight. Second, remember to
breathe: inhale slowly and deeply, and exhale stably.
While
you can perform a plank without stretching first, a quick stretching routine is
recommended, particularly if you haven’t worked out in a while.
Alright,
let’s do this thing! Here’s how to perform the classic plank:
1.
Lie face down on the floor, in a “pre-pushup” position.
2.
Keeping your upper and lower body straight and rigid, lift yourself up using
your forearms. (The upper arms and forearms should form a near-perfect
90-degree angle.)
3.
Supporting your entire body with your forearms and toes, keep your body as
straight as possible from head to toe.
4.
Engage your abdominal muscles by sucking in your belly inwards towards your
spine.
While
performing the plank, remember that technique is far more important than time.
It does no good to hold a 30-second plank position if your belly is sagging
down towards the floor. If you must, start off with a 10-second hold and
steadily increase the time as your core becomes stronger!
The
plank, while a simple exercise, is far from easy. Do not become discouraged!
Give it all you’ve got for as long as you can. And remember that technique
comes first!
You
will achieve the myriad benefits of the plank exercise if you give full effort
and remember the basics!
Source : powerofpositivity.com