Planks are often referred to as the perfect exercise to change your attitude, mood and mind. Unfortunately, alternative exercises are undervalued, and some people think that a fancy gym membership is the only thing that could bring them closer to the body of their dreams.
Have you ever heard of co-minimalist exercise? Plans can be considered as both old-fashioned and highly effective.
In this article we will focus on the importance of your core strength and the basics of planks. You will also learn how to do the classic plank.
Your core consists of the abdominal, back and pelvic muscles. These are separated into primary and secondary muscles. The primary core muscles are your pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae and the diaphragm.
The secondary core muscles are your gluteus maximus, latissimus dorsi and trapezius are the secondary core muscles.
The importance of your core
Your core has several vital functions, and these take part in many processes.
-- Back support – About 80-percent of all Americans deal with lower-back pain in their life. Chronic back pain can sometimes stop you from doing your regular tasks. Your core muscles have a primary role in securing your healthy back.
-- Posture – Your posture depends on your core muscles. A good posture “trims your silhouette and projects confidence.” Moreover, a proper posture limits the wear and tear that takes its toll as you grow old.
-- Routine movements – Almost every movement involves the core muscles. You can’t bend, sit, rotate and stand without these.
-- Stability and balance – Your core is the connection between your upper and lower body. It maintains a good balance and stability. Take care of it.
Pay more attention to your core. Don’t overwork it, and try not to under-work those muscles. Overworking your core increases the risk of long-term injuries. Underworking it leaves this part of your body weak and flabby.
The name ‘plank’ is connected to the stiff board you see here and there. You get the idea, right? Well, planks have the same effect on your body. You read that right. It’s not just your core – it’s your full body.
Classic planks stimulate your abdomen, biceps, shoulders, buttocks, quadriceps, and ship. The American Council on Exercise says that classic planks reduce your risk of lower and upper back pain.
Benefits of planks
Boost metabolism – Planks will help you burn more calories than crunches and sit-ups
Core definition – Planks involve every muscle in the core muscle group
Better posture – Planks keep your bones and joints aligned, and this improves your body posture
Flexibility – Planks stretch your shoulders, shoulder blades, collar bone, hamstrigs, foot arches and toes
Planks also stretch the muscles prone to tension and stress. This exercise helps you stretch your legs, thighs, back and shoulders. It also relieves the tension and stress, and calms your brain’s fight-or-flight response.
How to do the classic plank
You have to know a few details before you do the classic plank. Your back needs to be straight, and your abs engaged. Don’t forget to breathe – inhale and exhale slowly.
You don’t need to stretch before doing the plank. However, a quick stretching routine is more than recommended, especially if you’re not physically active.
When it comes to doing a plank, there is no special prepping.
All you have to do is lie face down on the floor, and put your body in the “pre-pushup” position. Support your total body weight on your forearms and the tips of your toes. Keep your body in a straight line. Everything will be fine once you master the technique. Start off with 10 seconds, and increase your time as your core gets stronger.
Don’t let the beginning discourage you. Planks may be easy to do, but you need to get use to them. The benefits are endless. It’s worth every second you spend.
Source: Power Of Positivity