You know those moments in life when everything clicks, and it feels like time has hit the pause button? Like when you are enjoying a beautiful sunset or witnessing someone you love laughing heartily. Yet, sometimes, time halts for different reasons — namely, when facing down the gym floor, pushing through a plank. Yes, planks are notorious for freezing time and stretching out those minutes.
Planks are also one of the most effective exercises for strengthening your core, including your abdominals and lower back. However, that’s a well-known fact for most fitness enthusiasts. Today is all about diving into the surprising benefits of planks. Here are 5 of them:
5 surprising benefits of planks
1 – Does wonders to your posture
Besides fortifying your core, planks also strengthen your back, chest, shoulders, neck, and back. When performed correctly, this exercise will help promote good posture by making it easier to keep those body parts in a neutral position while sitting or standing.
2 – Strengthens your shoulders
Anyone who works out regularly knows that shoulder exercises can be tough. Progressing with moves like lateral raises is particularly challenging, and the weights used in those exercises are usually lower than for other exercises. Planks, on the other hand, provide an effective alternative for building shoulder strength. By supporting a significant portion of your body weight, planks engage and strengthen the shoulder muscles, helping to overcome the limitations of traditional shoulder exercises.
3 – Improves balance
One of the things that make planks challenging is maintaining a stable position. However, this very requirement is what helps improve your balance and stability. By strengthening the muscles around your spine and pelvis, planks can enhance your body’s ability to maintain balance in various activities and reduce the risk of falls.
4 – They work on your flexibility
The plank is a compound exercise — it activates multiple muscle groups simultaneously, such as shoulders, arms and legs. This feature strengthens these areas and enhances flexibility, particularly when incorporating plank variations.
5 – Increases metabolic rate
Planks engage multiple muscle groups simultaneously, leading to a higher calorie burn during and after the workout. This boost in metabolism can contribute to weight loss and improve overall energy expenditure throughout the day.
How to do a plank?
Perfecting your plank technique is paramount for injury prevention and optimizing its benefits. Below, you can discover a step-by-step guide on how to do a plank correctly. Alternatively, you can explore this comprehensive article for further insights.
- Lie on your front and lean on your elbows. The elbows should be shoulder-width apart and under the shoulders.
- Begin the movement by lifting the hips off the floor until the lower back has flattened slightly – you will feel the core engage. When you get to this position, set the shoulders and hold this position.
- When you have the correct position, your body will be slightly in a hollow or dish shape.
- Continue to breathe as you hold for the desired time.
