Plank is an exercise that you can do anywhere and without using any tools. However, it is important for you to understand the movements and benefits of plank before practicing this exercise into daily exercise.
The plank movement is almost similar to push-ups, but uses the forearm as a focus. This exercise is very effective in strengthening the muscles that are in the center of your body (core muscles of the body), namely the pelvic muscles, lower back, waist, and abdomen. Plank training is also effective if you want to form a sixpack belly.
Performing the Right Plank Movement
To get the most out of it, you need to do the plank movement properly. Before starting a plank exercise, make sure you choose a training ground that is large enough to stretch the body. In addition, use a mattress for comfort while doing plank exercises.
Here are some guidelines for performing proper plank movements:
- Lie on your elbows on the floor.
- Place the wrists in front of the body, until the shoulders are aligned with the elbows.
- Slowly pull the shoulder up and tighten the buttocks.
- Tighten the abdominal muscles by pulling your navel backwards and keeping your back straight
- Position the head facing the floor or forward.
- Regulate breathing to stay stable and orderly.
- Try to maintain this position for 30 seconds.
If you are not strong enough to plank for a long time, you can do it with a shorter duration first, such as 10–15 seconds. Once your muscles get used to it, you can increase the duration of the plank, up to a maximum of 2 minutes.
1. Avoid lower back pain
Plank exercise can reduce your risk of lower back pain. As mentioned earlier, plank training aims to train the core muscle strength of the body. This muscle works to stabilize the body during any movement.
If your core muscles are weak, the other muscles around you should work harder to maintain posture. If this happens continuously, other muscles that are around the core muscles of the body can experience tension resulting in lower back pain.
2. Train body muscle strength
Without a lot of complicated movements, plank training is very efficient because it can train all the muscles of the body. Although the focus is on the core muscles of the body, plank exercises also train the strength of your arms, shoulders, upper back, and legs.
3. Improve body posture
Plank training is also beneficial to improve body posture. Plank movements can strengthen the muscles of the shoulders, upper back, and lower back which play an important role in body posture. If these muscles are strong, your body will look upright, even if you are sitting or standing for a long time.
4. Increase body flexibility
Flexibility will also be felt when you do plank exercises. When you do this exercise, the back thighs and soles of the feet will stretch. That way, planking can also be a stretching exercise that makes your leg muscles more flexible and agile to use.
5. Burn calories
Plank training is not like cardio training which can burn a lot of calories once done. Even so, plank training which is a muscle strength training can also help increase calorie burning in the body. In fact, this effect can last until after you have completed the plank exercise.
The number of calories burned during exercise depends on your weight and how long you do plank exercise. Typically, people weighing about 68 kg can burn 3 calories / minute while doing plank exercises. Plank exercise does bring many benefits to the health of the body. However, if you have ever had a shoulder injury, this exercise is not suitable for you.
17th September 18:51