Defined ab or a flat stomach may be one of your body goals, and we all know that we can achieve it by incorporating diet and exercise. Fitness gurus are very popular nowadays since they are making a workout routine to help others achieve their dream bodies. There are so many abdominal exercises you can do as well but one exercise might be suitable for you. Planking is a great alternative to crunches, a common abdominal exercise, and this can help improve core strength and stability.
According to Insider, planks are a great way to strengthen your core and work out many different muscle groups, all at once. You can also do them anywhere — all you need is your body weight. A 2016 study published in the International Journal of Physiotherapy and Research found that both a 30-day plank workout regimen and a 30-day abdominal challenge — consisting of sit-ups, crunches, and leg raises — resulted in an equally effective waist reduction and abdominal skinfold measurement.
Erin Kelly of Healthline also stated that the simple act of planking isn’t very hard to pull off, but holding the position is a completely different story. There are two common forms of planking, the high plank, and the low plank. To do a high plank, get into the top or start a pushup position. Keep your palms and toes firmly planted on the ground, your back straight, and your core tight. To do a low plank, you should lower down to your forearms, maintaining the same positioning and form as the high plank. Generally, you can hold a planking position for just a minute or less. Then, you may increase the duration, once you got used to it.
What are the benefits of planking? Doing planks can also help improve your posture by strengthening your core. According to the US National Library of Medicine, having good posture while standing involves standing straight and tall with your shoulders back and your stomach pulled in. That’s very similar to the position you’re in with a plank. In addition, Erin Kelly stated that planks don’t just work your core: They work your entire body. Planks require your arms, your legs, and all of your abs, making them an all-encompassing workout and a more efficient way to exercise. While it may not feel like it, planks are a great way to stretch out the lower half of your body.
Indeed, a stronger core will increase your performance and everyday abilities. Planking is a really good exercise to incorporate into your workout routine. It’s a bit of a challenge at first, but by doing this with a proper diet, soon, you can achieve your dream body and killer abs.
PNFP-ZDS Marie Claire A. Gaas
References:
- The Worthwhile Benefits of Plank Exercises
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Erin Kelly — Updated on May 29, 2020
https://www.healthline.com/health/fitness-exercise/plank-exercise-benefits#The-takeaway
- The health benefits of plank exercises and how to do a plank properly
Kelly Burch, Jul 30, 2020