Exercises with your own weight are becoming increasingly popular in the world of fitness, mostly because they are easy and practical. Plank is one of a series of exercises with your own weight that will never go out of style, and at the same time it is one of the most effective exercises you could do. Why? Because it requires only a small investment of time, and offers the opportunity to achieve significant results in a relatively short period.
The abdominal muscles play a very important role in the optimal posture of the body and provide support for our entire back and spine. In addition, it is essential for injury prevention. But in order for the abdominal muscles to perform this function successfully, they must be strong and train regularly. This means that doing a plank every day is a great way to strengthen the middle part of the body, which is the support of our spine.
What will happen if you make a plank every day?
Basic (classic) plank
- Start in the basic plank position, on the elbow support and with the toes resting on the ground
- Keep your body horizontal, stable and in a line from your ears to your toes without bending your back
- Your head should be relaxed and your eyes should be on the ground
- In the beginning, it is enough to stay in this position for 10 seconds
- Gradually extend the time to 30, 45 and 60 seconds
One of the most effective ways to make a plank harder is to lift a leg or arm. Keep the abdominal muscles tight and do not allow your abdomen to sag or your hips to protrude. To avoid moving your hips and buttocks, tilt your pelvis to the ground. Remember to breathe. Inhale and exhale slowly and evenly.
1. You will improve the relief of the abdominal muscles and your efficiency
Plank is an ideal exercise for the abdominal muscles precisely because it covers the entire main group of muscles from the middle part of the body, including the transverse abdominal muscle, the rectus abdominis muscle, the external oblique muscle of the abdomen and the buttocks. The strengthening of any muscle group should not be underestimated, because each of them has its own purpose. If you strengthen these muscle groups, you will find the following:
- Transverse abdominal muscle – increases the ability to lift heavier weights.
- Straight abdominal muscle – improves athletic performance, especially when jumping. This muscle group is also responsible for the dream tiles of the abdomen.
- Oblique abdominal muscles – increase the ability to bend and rotate the waist.
- Buttock muscles – support the back, as well as a strong, well-shaped buttocks.
2. You will reduce the risk of injury to the back and spine
Plank is a type of exercise that allows you to build muscle mass, while at the same time you can be sure that you do not put too much pressure on the spine and thighs. According to the American Council of Exercise, making a plank not only reduces back pain, but also strengthens muscles and provides strong support to the entire spine, especially in the upper part.
3. You will enjoy an accelerated metabolism
The plank is an excellent way to stimulate the whole body, and if you do it every day, you will burn more calories than with other standard abdominal exercises, such as abdominal presses or short abdominal presses. Muscles that are loaded with this exercise on a daily basis ensure that you burn more energy even when you are sitting. This is especially important when you are sedentary and spend most of your day sitting at your computer.
If you decide to do a 10-minute workout every day before or after work, it will not only speed up your metabolism, but also ensure that it stays fast throughout the day. (Yes, even during sleep!)
4. You will improve the posture of your body
Making a plank is an ideal way to improve your posture. Strengthening the middle part of your body will help you maintain proper posture in all circumstances, because the abdominal muscles affect the overall condition of the neck, shoulders, chest and back.
5. You will improve your overall balance
Have you ever stood on one leg but not held in that position for more than a few seconds? This is because your abdominal muscles are not strong enough to provide you with the necessary balance. By improving your balance with the help of the plank exercise and its various variations, you will also improve your efficiency in any type of sports activity.
6. You will be more flexible than ever
Flexibility is one of the main advantages of regular plank making. Through this form of exercise, you stretch and stretch all the muscle groups in the back – in the shoulders, shoulders and clavicle – while stretching the back thigh muscles, the arches of the feet and the toes. And if you include a side plan in your training plan, you will be able to exercise the oblique abdominal muscles, which brings you additional benefits.
7. You will clear your head and witness the benefits for the psyche
Making plank has a special effect on our nerves and overall improves our mood. How does this work? Well, muscle groups are stretched, which are otherwise tense and affect stress and tension in the body. Think about it: you sit in a chair all day, your thigh muscles stiffen, your legs swell, and the tension in your shoulders grows. All these are causes of stress in the muscles and nerves. The good news is that plank not only calms your brain, but also helps treat the symptoms of anxiety and depression – but only when this exercise becomes part of your daily routine.
Are you ready to sacrifice between 5 and 10 minutes of your day, every day, to be healthy, fit and, most importantly, strong as a bull? Then just do it, let the plank become a part of your life. But it is not superfluous to explain beforehand what are the two most common mistakes when making a plank.
The most common mistakes when making a plank
They can be divided into two groups; the first is related to the misjudgment of one’s own abilities, and the second covers routine errors in the field of performance technique. Let’s start with the first.
The most common mistake that people make is to misjudge their own abilities. Instead of mastering the classic elbow and toe plank perfectly, they are trying to move on to the next level of difficulty with planks for highly advanced planks. By lifting a leg or one arm, a plank with legs on a barefoot ball or on a fitball, etc. The result of some such attempts is often a complete disaster for health. Therefore, before you decide to move to a plank with a higher level of difficulty, make sure that you have mastered the technique of the classic plank.
This leads us to the second common mistake – the undigested technique for performing the exercise. This is easily recognized – excessively bent pelvis (protruding ass), non-included in the exercise shoulder blades, drooping shoulders, tilted head, inactive abdomen, too low pelvis, shrunken shoulders, protruding shoulder blades, etc. If you are not sure if you are doing the exercise correctly, do not hesitate to consult a specialist. He will be happy to explain to you what the plank should look like from a technical point of view. Invest in yourself and it will pay off – for you and your health.