Exercises that use your own body weight are getting more popular in the fitness world because of how practical and simple they are.
In general, planks is that one body weight exercise that will never stop being useful. It’s one of the most effectual methods of staying in shape because they take the least time and investment on your part and give unexpectedly great returns.
Abdominal muscles must provide support for our entire back and spinal column. In doing so, they also play a vital role in preventing injuries.
Abdominal muscles support our entire back and spinal column. They’re responsible for keeping our backs free of injury. However, for that to be possible, our core muscles need to be strong.
Without training our core muscles aren’t going to get strong enough. This is where doing planks everyday can come in handy. It keeps your core strength up and your spine safe from injury. So, let’s move onto all that will happen when you do planks every day.
1. Improved Core Definition and Muscles
Planks are ideal for the abdominal muscles because they simultaneously affect all the major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. It is important to strengthen not one, but all the muscle groups, because each of them has their own special role. When you start working on the muscles, you’ll notice the following changes
-Transverse abdominis: increased ability to lift heavier weights.
-Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
-Oblique muscles: improved capacity for stable side-bending and waist-twisting
-Glutes: a supported back and a strong, shapely booty.
2. Lesser chances of injuring you back and spine
When you do planks, you essentially build up your muscles without putting too much pressure on either your spine or your hips. The American Council on Exercise mentioned that doing planks regularly reduces back pain significantly. At the same time, it also strengthens your muscles to ensure support for your entire back. Especially the muscles around your upper back get strengthened.
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3. Expect a boost to your overall metabolism
A plank is an amazing way of pushing you entire body. It burns more calories than regular abdominal exercises and are way more effective than crunches or sit ups. The muscles you move during this exercise will ensure that you end up burning more energy even when you are resting. This is especially advantageous if you work in front of a desk for the major part of the day. If you make this a 10 minute home exercise before or after you work, it will increase your metabolic rate and maintain it even when you’re resting.
4. You will have an improved posture
Given our working habits today, most people have a slouch or bent posture. Doing planks daily will improve your posture to a great extent, making you stand straight. If you have a strong core, it’ll keep you straight and build your neck, shoulder and chest muscles.
5. You will get a better ability to balance
Do you have that trouble with balance, where you can’t stand too long on one leg for more than a couple of seconds? It’s mainly because your abdominal muscles are not strong enough to maintain your entire body weight on one foot. By strengthening your core muscles, you will automatically improve your athletic performance and balance.
6. It will make your body more flexible
Flexibility is a good perk of regular planks because this exercise expands and stretches all your back muscle groups, including shoulders, shoulder blades, hamstrings etc. When you add a side plank to the mix, it can fix your oblique muscles and let you hyper extend your toes – an ability that enhances your body balance.
7. Added mental benefits
Plank exercises work on our nerves, working on giving us a better mood, because a plank stretches out the muscle groups that contribute to stress and tension in our body. Being cramped up in work spaces all day give you frozen thighs, heavy legs and aching shoulders. Planks relax those muscles and calm your mind down. It’s a good treatment for anxiety and depression because regular exercises release endorphins, which make your brain happier.
The incredible featured image was taken by Youtube/Passion4Profession