When it comes to exercising, sometimes the simplest movements can provide you with the greatest result. One of the best exercises that can help you to rapidly shape your body is the plank.
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Apart from toning your abs, this exercise can help you to strengthen your back and core, enhance your flexibility, improve your posture and balance, and relieve any back pain.
Relieve Back Pain
The plank requires a small investment of your time, and it offers you an opportunity to achieve incredible results extremely fast.
How to Perform the Plank Exercise?
This exercise doesn’t require any equipment, and it can be done at your home or wherever you please. In order to perform it, you should place yourself on the floor with your legs straight and slightly apart.
Place the elbows under the shoulders and the wrists in line with the elbows. This will help you to avoid any overload on the shoulder joints.
Rest on your forearms while maintaining your body in a straight line. While holding this position, contract your abdominal muscles.
Hold the plank position for at least 15 seconds. Then, relax the muscles, return to the resting position, and repeat the exercise.
If you are a beginner, you should start by setting a target for 2 to 3 minutes. As you progress, try adding 15 to 20 seconds at a time until you manage to do a full 5-minute plank.
By performing this exercise for 3 to 5 minutes on a daily basis, you will notice amazing results in a very short period of time.
What Are the Benefits of the Plank Exercise?
Strengthen Your Core Muscles
When the plank is performed correctly, it will help you to activate the muscles on the entire body, especially the core muscles.
This exercise will strengthen your six-pack abs (rectus abdominis), deeper abs (transverse abdominis), spinal erectors, obliques, rhomboids, lats, traps, and glutes.
Relieve Your Back Pain
The plank exercise enables you to build muscles without putting too much pressure on your hips and spine. By doing this exercise on a regular basis, you will strengthen your back and significantly reduce any back pain.
Improve Your Posture
The plank is one of the best exercises for improving your posture. Your abdominal muscles have a great effect on the overall condition of your back, chest, shoulders, and neck. By strengthening your core, you will be able to stand with stable and straight posture.
Enhance Your Mental Health
By doing the plank exercise, you will improve your overall mood. This exercise will help you to target the muscle groups that contribute to tension and stress, which makes it effective in producing a calming effect on your brain.
If you perform this exercise on a daily basis, you will be able to treat anxiety and depression.
