When we sit and work for long hours or are not physically active in our life, our metabolism tends to slow down. Doing the plank position regularly improves circulation, thus improving body metabolism.
The stronger your muscles grow, the more your food intake will increase. However, if you keep exercising regularly and eat a healthy diet, the combination will make your metabolic rate go up and you will burn more calories, which results in fat loss.
Regular planking can improve your metabolism and you will burn calories, even in your sleep! Any and all exercises release endorphins which help elevate our mood. However, planks can be special mood lifters because it engages the stress corners of our body.
Our shoulders, neck and back usually tense up and have knots because of strain and stress, both mental or physiological. Contracting these muscles literally squeezes the tension out from major muscles where the stress accumulates. Constant stress can cause various mental health issues such as anxiety and depression. Thus, exercise is essential to remind our brain and body to release stress and rejuvenate.
Plank pose is a wholesome pose to charge up or relax the body, pre or post workout, respectively. It is a simple solution and can be a great start to health and wellness. Protect yourself from unfortunate events by buy health insurance policy. Disclaimer : The information published on this website is for the public's reference only. What is a Plank? Simply put, the plank is a 2- step position : Getting into the Plank pose : Lie on your stomach and gently lift your torso on your elbows and toes while keeping your back straight.
Now comes the hard part!. Then squeeze your thigh muscles quadriceps and buttocks gluteal muscles as much as possible. Pull back your shoulders from your ears, keep your neck straight and breathe. Why should I do the Plank pose? What are the benefits of a Plank Pose?
The core muscles groups engaged in a plank are the following : - Transverse abdominis : These are abdominal wall muscles responsible for stabilising the lumbar spine and pelvis before movement of limbs raising your arms, bending forwards etc. According to researchers, core muscles help stabilize your body and protect your spine from excess force.
Planks are also easier on your back, neck and spine than other core exercises like sit-ups and crunches. If you have back or neck pain , doing planks may help. Just check with your doc first. By strengthening your core, you can increase spinal stability and alleviate tension. Strong abs help support your lumbar spine aka your lower back , which improves your back stability and pelvic movement.
Doing a few planks properly will give you better results than lots of sloppy ones. There are lots of variations of the classic plank that can make things more exciting and target different muscles. Here are three to try:. The side plank will isolate and challenge your obliques even further. This will stop you from cranking your neck up.
Focus on squeezing your shoulder blades back and together you want them to adduct, or come together toward the midline of your body, rather than abduct, or pull away. This will prevent your shoulders or upper back from rounding—one of the top plank mistakes Dorworth sees with clients. If you tend to do this, you may feel the plank more in your shoulders than spread evenly throughout your body.
You also want to make sure your hips stay level. And, finally, breathe. One reason a plank is such a versatile exercise is because there are a number of plank progressions and regressions that can make it harder or easier. Another option is to do a high plank, but to elevate your hands on a sturdy box or step—the higher your hands, the easier the move will be.
Lay on your back, and push your upper body up with your arms extended beneath you, until your body is forming a straight line. Hold this position. No matter your fitness level, planks are a good exercise to incorporate into your fitness routine. You can challenge yourself to do planks daily — and even integrate them into the beginning of your stretching and cooldown routine so you don't forget about them.
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