Even though planks look easy, they are practical and effective exercises. Planks are a very popular exercise that should be part of your workout routine because it can significantly boost your fitness level.
Planks are among the best exercises that can be practiced almost anywhere and require no equipment. They target multiple muscle groups at the same time and can benefit the entire body in various ways.
In addition, they are useful for core conditioning since they can support a healthy back, enhance your posture, and improve overall coordination and movement. This type of exercise can also tone your midsection.
In combination with total-body strength and cardio exercises and a healthy, balanced diet, planks can actually help you develop definition in your middle.
Namely, planks engage your inner core muscles, such as the transversus abdominis that lays the foundation for getting stronger, more defined abdominal muscles. Moreover, those suffering from existing back pain or disc problems may find planks safer compared to crunches since they do not require spinal flexion.
Continue reading to find out what will happen to your body when you introduce planks to your workout regimen!
Here Is Why You Should Include Planks to Your Workout Regimen:
- Boost your metabolism, thus helping you burn more fat
- Improve your balance
- Straighten your posture
- Lower tension, thus improving your mood
- Enhance your full-body flexibility
- Alleviate back pain and decrease your risk of injury
- Help tone your body
Simply do this exercise for up to 4 minutes on a daily basis for best results.
How to Do the Perfect Plank
Follow these recommendations prior to getting onto the floor:
Make sure you hold the elbows directly underneath your shoulders and align your wrists with your elbows.
Next, start bushing the body up into your upper back and then hold the chin close to your neck.
Afterwards, simply brace the abdominals, and squeeze the tailbone (gluteal) and thigh muscles. Make sure you breathe normally.
You Should Do This Exercise on a Daily Basis for 28 Days:
Day 1: You need to do it for at least twenty seconds.
Day 2: Do it for about twenty seconds.
Day 3: You should practice this exercise for about half a minute.
Day 4: Perform it for half a minute.
Day 5: Do it for about forty seconds.
Day 6: Simply take a break.
Day 7: Do this exercise for about forty five seconds.
Day 8: You should also practice it for forty five seconds.
Day 9: Do it for one minute.
Day 10: Do it for one minute.
Day 11: You should also do this exercise for one minute.
Day 12: Practice it for one and a half minute.
Day 13: Take a break.
Day 14: Practice it for one and a half minute.
Day 15: Do this exercise for one and a half minute.
Day 16: Practice it for about two minutes.
Day 17: You should also do it for two minutes.
Day 18: Practice it for two and a half minutes.
Day 19: Take a break.
Day 20: Do this exercise for about two and a half minutes.
Day 21: You should also practice it for two and a half minutes.
Day 22: Do it for three minutes.
Day 23: Practice the exercise for three minutes.
Day 24: Do it for three and a half minutes.
Day 25: Take a break.
Day 26: Do it for three and a half minutes.
Day 27: Practice this exercise for four minutes.
Day 28: Do it until you collapse.
The good news is that you can actually start at any level and at any time. Fortunately, you can achieve great results.
- Campbell, Adam. ˮThe Women’s Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier YOU!ˮ;
- DeCurtins, Jennifer. ˮUltimate Plank Fitness: For a Strong Core, Killer Abs – and a Killer Bodyˮ;