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Plank is a fairly easy exercise to do. However, it is important to understand the movement and the benefits of the plank before doing this movement so that you avoid injury
The plank movement is almost similar to push-ups but uses the forearm as a support. This exercise is very effective for strengthening all the muscles of the body, especially the abdominal muscles and the core of the body.
In addition, planks can also train the muscles of the hands, legs, chest, lower back, and waist. This makes the plank an alternative movement or exercise for those of you who want to have a sixpack stomach.
Doing the Right Plank Move
To get the maximum benefit, you have to do the plank movement correctly. Before starting the plank exercise, prepare a mat and make sure you choose a place that is quite spacious and comfortable.
After that, you can follow some of the tips below as a guide for doing the right plank:
- Prone with elbows on the floor.
- Put your wrists in front of your body, until your shoulders are in line with your elbows.
- Pull your shoulders up slowly and tighten your buttocks.
- Tighten your abdominal muscles by pulling your belly button back and making sure your back is straight.
- Keep your head facing the floor or forward.
- Regulate your breath to keep it steady and regular.
- Try to hold this position for 30 seconds.
If you are not strong enough to do a plank for a long time, you can do it with a shorter duration first, for example 10-15 seconds. Once your muscles get used to it, you can increase the length of the plank to a maximum of 2 minutes.
Benefits of Plank for Body
The various benefits of plank for he alth and body fitness that you can get include:
1. Avoid the risk of experiencing lower back pain
Plank exercises can reduce your risk of lower back pain. As said earlier, the plank exercise aims to strengthen the core muscles that serve to stabilize the body when performing any movement.
If your core is weak, the other muscles around it have to work harder to maintain your posture. If this happens continuously, the muscles can experience tension.One of the problems that often arise because of this condition is lower back pain.
2. The body's muscle strength is getting trained
Without a lot of complicated movements, plank exercises are very efficient because they can train all the muscles of the body. Although the focus is on the core muscles of the body, planks are also known to strengthen your arms, shoulders, upper back, and legs.
3. Better posture
Doing plank exercises with the right movements is also beneficial for improving posture. Plank movements can strengthen the shoulder, upper back, and lower back muscles which play a major role in posture. If these muscles are strong, your body will look straighter, even when sitting or standing for long periods of time.
4. Increased flexibility
The flexibility of the body will also be honed if you do plank exercises. When you do this exercise, your hamstrings and soles of your feet will stretch. If you routinely do plank movements, your leg muscles will become more flexible and agile to use.
5. Calories burned
Plank exercise is not like a cardio workout that can burn a lot of calories. Even so, plank exercises can also help increase calorie burning in the body. In fact, this effect can last until after you finish doing the plank exercises.
6. Improved immune function
There are studies that prove that doing high-intensity planks is beneficial in improving immune function, especially in middle-aged men. However, the benefits of this one plank still require further research.
The number of calories burned during a plank exercise depends on your weight and how long you do the plank exercise. Usually, a person weighing around 68 kg can burn 3 calories/minute while doing plank exercises.
Plank exercise does bring many he alth benefits. However, if you have experienced a shoulder injury, you should not do this exercise without the supervision of a doctor or specialist.
If you are not sure about the plank movement and benefits, you should consult with your doctor to get advice on plank exercises and the right duration according to your condition.