Exercise is an efficient way to keep yourself fit and healthy that no one would raise a ticket about. But how efficient can be your work outs is a major concern. Including planking in your work out will give you a wonderful change in your outfit. Read this to know the benefits of planking.
What is planking?
The simple act of planking isn’t very hard to pull off, but holding the position is a completely different story.
Get into the top or start of a push-up position. Keep your palms and toes firmly planted on the ground, your back straight, and your core tight. A saggy back or bottom during a plank can result in lower back pain later on, so be sure not to compromise your form. Do not let your head sag.
Lower down to your forearms, maintaining the same positioning and form as the high plank.
Planks activate muscles
Planks have many advantages over crunches. Well, one among them is that sit-ups and crunches can be hard on your back. Pushing your spine against the floor can cause lower back pain later on. Additionally, planks don’t just work your core: They work your entire body.
Planks require your arms, your legs, and all of your abs, making them an all-encompassing workout and a more efficient way to exercise.
Planks improve your posture
If you’re experiencing back pain from sitting at an office desk all day, here’s some good news: Planks can help improve your posture!
By strengthening your back, chest, shoulders, neck, and abs, this exercise makes it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing — two vital components of good posture. Planks also help you develop isometric strength in your core muscles, which gives you the power to keep from hunching while standing or sitting for long periods of time.
Planks increase flexibility
Getting into the hold position lengthens your hamstrings as well as the arches of your feet, making the plank pose a dual strength and stretch exercise. If you want to stretch your sides, side planks with an extended arm can target that individual area of your body.
Planks according to your structure
While the classic plank is a great go-to exercise, planks can also be modified and added to in order to suit what your body needs.
Dropping to your forearms in the plank position is one modification you can do. Increasing the time you hold the pose is another way to maximize the exercise. Start with a 15 to 30-second hold, and increase your time from there. Make two minutes your maximum time limit. If you’re looking to increase your athletic performance, research shows that repeated 10-second holds may be the best workout.
A study published in Global Advances in Health and Medicine found that side planks could also help reduce spinal curvature in scoliosis patients. That means they can even help reduce the chances of spinal problems, or the need for corrective surgery in the future.
- Lie on your right side and prop yourself up onto your right forearm, which should be on the ground. Your elbow should be in line with your shoulder.
- Raise your hips up so that your body forms a straight line to the ground, and along with the floor, your body forms a triangle shape.
- The sides of your right foot will also be braced on the ground. You can try stacking your left foot on top of your right foot, or placing both feet on the ground.
- If you want to increase your balance challenge, try lifting your free arm in the air. Remember to switch sides!
Since you are now a master in planking, try this and make use of the final days of Dubai Fitness Challenge.