Benefits Of Making Planks
There are a lot of benefits to making planks, even if it is a very simple exercise. Doing them strengthens the abdomen and back. Keep reading to find out what the incredible benefits of making planks are!
How to make planks
The movement is simple – you just need enough space around you. Your own body weight acts as a force that makes planking effective.
- Start by putting your elbows and arms on the floor. Make sure your elbows are in line with your shoulders. The arms and wrists should also be in line with the elbows. The arms should form a straight line, as shown in the picture above.
- Next, place your toes with your legs outstretched behind you against the floor and lift your body up. You should keep your back straight and in line with your feet. Place the chin close to the neck, but do not strain the chin or neck.
- Stay in this position for as long as you want (20-30 seconds is the recommended time to start).
The abdominal, buttock and thigh muscles work in this position. When you finish making the movement, rest for about a minute and repeat 3-5 times.
The benefits of making planks
1. Making planks strengthens the muscles of the middle body
Making planks alone will not make your stomach flat. But if combined with a balanced diet and aerobic exercise, you can achieve great results.
The planks work the muscles of the middle body, including the transverse abdominal muscles, which are the basis of stronger and better abdominal muscles.
Making planks is safer than traditional abdominal movements if you suffer from intervertebral disc problems or constant back pain, as the planks do not require bending or moving the spine.
2. It reduces the risk of injury
The planks not only affect the abdominal muscles, but also the back, leg and arm muscles. Thus, it is a whole body workout.
Strong abdominal muscles can also help you prevent neck and shoulder pain caused by poor posture.
3. Making planks improves your metabolism
Because planking is an easy form of exercise that doesn’t involve a lot of movement, it’s perfect for people who work out at home.
Thus, a few minutes of bending a day can speed up your metabolism.
4. It helps to improve posture
The planks work the entire middle body from the hips to the shoulders. When these muscles – which include the back extensor muscles, the parallelogram muscles and the abdominal muscles – are strong, you will naturally support yourself with a straighter back and better posture.
Good posture also helps maintain better breathing as well as nervous system function.
5. It improves coordination ability
By working on multiple muscles at the same time, you are teaching your body to function as a unit rather than as separate individuals.
Making planks also helps with any other form of exercise. The muscles strengthened by the planks help in running, swimming, walking and so on.
6. Doing it helps to improve flexibility and general mood
Flexibility is not just the result of stretching. It can also be improved with certain exercise exercises such as planks. The planks help to expand and stretch all the muscles in the back and legs.
While most exercise helps improve mood, planks also help strengthen and stretch muscles that have become stiff in the same position for a long time. Releasing this tension relaxes the muscles and helps relieve stress.
So this simple exercise will help you improve your overall physical fitness and bring many other benefits. Start making planks and see for yourself the benefits it brings!
