In the last few years, bodyweight exercises have become very popular – even people who regularly go to the gym have started doing them at home. Among the thousands of different exercises, one stands out – plank. It is very simple to do and at the same time it is one of the most effective bodyweight exercises. Furthermore, plank does not need too much time and you should see results in a short period of time.
Did you know that the only muscle group not attached to any bone is the abdominal muscle group? This means that they have to provide support for the spinal column and entire back. Because of that, they play very important role when it comes to preventing injuries. However, in order for abdominal muscles to be able to do so, they have to be regularly trained so that they are strong enough.
There are lots of benefits of doing planks every day and here are some of them:
Improved definition of core and overall performance
The good thing about planks is that they engage all major core muscle groups including the glutes, rectus abdominus, external oblique muscle and transverse abdominus. When you strengthen these muscles you should notice that you will be able to lift heavier weights, supported back, strong back, improved capacity of twisting your waist, visible six pack and improved sports performance.
Decreased risk of injury of the back and of the spinal column
American Council on Exercise claims that planks will not only strengthen your back, but at the same time it will help build strong support for the entire back (especially in the areas around the upper back). Great thing about planks is that you can build muscle, while not putting too much pressure on hips or spine.
Your metabolism should be faster
Planks challenge your whole body and because of that your body will burn more calories every day, than it would burn if you did standard abdominal exercises (like sit-ups or crunches). The interesting thing is that one research has proven that doing planks can make your body burn calories, even while you’re sedentary, which is amazing.
Your posture will be improved
The ability to stand with straight and stable posture can be improved by regularly doing planks. Experts say that strengthening your core with planks helps your body maintain proper posture at all times. They say that this is because the muscles in the abdomen have an important effect on the condition of our shoulders, back, neck and chest.
Your overall balance will be improved
How many times it happened to you that you can’t stand on one leg more than a couple of seconds? If you ever wondered why you couldn’t, the explanation is simple – your abdominal muscles were simply not strong enough.
You will be more flexible
Experts say that one of the key benefits of doing planks regularly is flexibility – planks expand and stretch all posterior muscle groups (collarbone, shoulder blades and shoulders) and at the same time stretch toes, arches of your feet and hamstrings.