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Due to Wikipedia , the plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
The exercise seems to be easy at first sight, that's why many underestimate this cool physical activity.
I included "Doing planks every day" in my Marathon because I know that even without any other physical activities, it can help you to make your body look better, and here is why:
1. The Plank strengthens the Core.
One of the key benefits of doing this exercise regularly is the fact that it strengthens the core.
While holding a plank position you engage all the main core muscle groups – the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. Training these muscles every day helps to make them stronger, especially if to add time of being in a plank.
2. It helps to tone up your body.
A study published in the Journal of Strength and Conditioning found that the plank provides 100% activation of your six-pack muscles whereas crunches only engage 64%.
3. It strengthens your back and reduces back pain.
Training your abdominal muscles, plank helps you sit up tall (no slouching), you’re becoming less likely to develop pain in your back.
4. Doing planks helps to burn fat and fasten your metabolism
According to naturallivingideas.com, “while doing a quick plank or two won’t burn as much fat as cardiovascular exercises, it’s a more efficient way of burning fat. When you engage in strength training, your metabolic rate increases even after you’ve stopped exercising…something that doesn’t happen with cardiovascular activity.
For every pound of muscle you gain, your body burns around 50 calories more per day. So, if you gain 10 pounds of muscle, you can burn up to 500 more calories per day than you did when you were weaker.”
5. Planks improve your overall balance
“When you cannot stand in one leg for a long time, it is not because there’s something wrong in your concentration or coordination—it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. By doing planks and side planks, you can improve your balance and thus boost your performance in every kind of sporting activity, especially ones that require balance.” (indoindians.com).
The benefits can be enumerated endlessly.
I decided to do planks 2 times per day, in the morning and in the evening. Today I started from 1 minute plank.
P.S. The main thing in doing planks is doing it correctly. That’s why I decided to include a video on how to do planks correctly.