Benefits of Planking Every Day
Planks can be done anywhere, at any time, and are one of the most effective exercises you can do. Substantial results can be achieved with planks in a relatively short span of time.
Abdominal muscles provide support for our entire back and spinal column and play a vital role in preventing injuries. However, for them to perform this function successfully, our core muscles have to be strong and trained on a regular basis. This can be achieved with planks. Some of the benefits of planking regularly include:
1. Improved core definition and performance:
Planks are an ideal exercise for the abdominal muscles because they engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. By strengthening these muscle groups, you will notice:
Transverse abdominis: increased ability to lift heavier weights.
Rectus abdominis (Six Pack): improved sports performance, particularly with jumping.
Oblique muscles: improved capacity for stable side-bending and waist-twisting
Glutes: a supported back and a strong, shapely booty.
2. You’ll decrease your risk of injury in the back and spinal column
Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. Doing planks regularly can reduce back pain, strengthen your muscles and ensure a strong support for your entire back, especially in the areas around your upper back.
3. You’ll experience an increased boost to your overall metabolism
Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily exercise before, or after, work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).
4. You’ll significantly improve your posture
Doing planks greatly improves your ability to stand with straight and stable posture. Through strengthening your core, you will be able to maintain proper posture at all times because muscles in the abdomen have a profound effect on the overall condition of your neck, shoulders, chest and back.
5. You’ll improve overall balance
Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? This is because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.
6. You’ll become more flexible than ever before
Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.
7. You’ll witness mental benefits
Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.
So, if you are not regularly attending classes which usually include planking in one form or another, consider doing them at home regularly. Ask us to show you different plank variations, correct technique and practice them in a mirror so you can check on your form.