The plank exercise is one of the most powerful core strengthening exercises. You can do it at home. You don’t need any equipment and the best thing is that it’s really quick and effective.
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Before you do it, you should know that the correct plank position is crucial for doing this exercise. So, in this article we are going to show you how to do the perfect plank exercise to gain all the amazing plank benefits and enhance your body shape.
The Plank Exercise Benefits
The plank exercise melts more fat deposits than sit-ups. It improves your core definition and performance. It builds your shoulders and strengthens your lower back and the muscles on the buttocks, arms and legs.
By doing the correct plank position, you become more flexible than ever before and lower your risk of injury in the back and spinal column. It improves your posture and overall balance if performed regularly.
Furthermore, the plank exercise increases your overall metabolism and fat burn. It helps you get better bone and joint health. Everyday tasks will become easier. It helps you be happier and less stressed.
How to Do the Correct Plank Position
Plank is a static exercise and does not require any movement. It is actually holding the push-up position. The muscles contract in a similar way as with push-ups. They do not widen or shorten, but they strengthen from the inside, become stronger and durable.
To exercise plank, lie on the floor on your stomach down. Bend your elbows 90 degrees and rest your weight on your forearms. Lean on your toes. Your elbows should be directly under your shoulders. The body should form a straight line from head to heels.
You are now in the correct plank position. With deep breaths, engage your core by sucking your belly button into your spine and do not relax, but do not hold your breath. Push up the muscles of the buttocks and try to maintain this straight line.
Keep your body as flat as possible. Try not to lower your hips toward the floor. For proper execution of the plank exercise, your lower back should be flat. It should not be curved or dented. Imagine that your back adheres tightly to the wall.
Watch this video to learn more on how to do the correct plank position:
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What Muscles Does Plank Work?
The perfect plank exercise works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, transverse abdominus (the major component of core strength lies here), rectus abdominis (the six-pack Abs), pectorals major, latissimus dorsi, gluteus maximus, hamstrings, gastrocnemius, quadriceps, erector spinae (a series of muscles and tendons that run up-and-down your lumber, thoracic and cervical areas of your back).
The Plank Exercise Time
To begin with, hold the correct plank position for 10 seconds. After a break of 2 minutes, repeat it. 5 repetitions will be enough. If you are a beginner, do not try to break the record, start slowly. Your goal should be to hold the plank for two minutes.
The intensity of the plank exercise can be felt in the first few seconds, but that is the reason why it is extremely effective. It is very important to do it daily, preferably at the same time.
Ways to Improve Your Plank Time
The longer you can hold the plank, the more resilient your lower back will be to injury, and the better your abs will look once you burn the fat off them. Follow these tips for longer plank times:
- Practice: Do plank several times each day and try to hold it a little longer each time.
- Use body-weight exercises: Pushups and pullups will enhance the strength of your core .
- Do squat and deadlift: Guys who are strong in these specific lifts find planks very simple.
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