The plank has many benefits and is one of the best exercises for core conditioning. It works glutes and hamstrings, supports posture, and improves balance.
If you’ve never tried one, a plank may look easy, but it’s deceiving. While getting into the proper form is straightforward, holding the position takes strength and endurance in your abs, back and core.
A Toned Stomach
Planking will help build your deep inner core muscles and your abdominal muscles become stronger, your midsection will tighten.
Reduce Back Pain
Planks work for back pain because they strengthen your core, which has the benefit of reducing back pain. They also strengthen your back muscles, especially those in the upper back.
Planks increase flexibility in the muscles around your shoulders, collarbone, and shoulder blades and stretch your hamstrings and the arches of your feet and your toes.
Improve your mood
Planks are unique, in that they help stretch and relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.
Improve Your Balance and Posture
To do a plank correctly, you must engage your abs to stay upright. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.
How to do a plank
To do a plank, hold your body off the ground, making sure you hold it in a straight line, with all your weight on your elbows and toes. Hold your elbows directly under your shoulders and place your wrists in line with your elbows.
Push your body up into your upper back and hold your chin close to your neck (like you’re holding an egg between your chin and your throat). In this position, brace your abdominals like expecting a punch in your stomach, squeeze your gluteal (tailbone) while continuing to breathe normally.
Hold the plank for at least 20 to 30 seconds. Rest for approximately one minute and then repeat three to five more times.
Without the correct posture, back ache significantly increases; therefore this exercise can be extremely beneficial as part of a daily exercise routine.
If it wasn’t for the fact that I have Cerebral Palsy and already struggle with balance, this exercise would be perfect for me.