They work a set of core muscles that are responsible for the way your body carries itself — meaning that doing planking enhances your ability to support your own weight. Doing so improves your ability to move,a nd you will find yourself more nimble, agile, and coordinated if you do planking on the regular.
Unlike some exercises that simply improve the strength of your muscles, planks offer a versatile range of benefits — not the least of which is improving your flexibility.
Planks make your posterior muscle groups — not just your glutes, but all of the muscle groups in the back of your body -much more flexible. These include the muscles around your shoulders and your collarbone area, and your shoulder blades themselves. These muscle areas will grow and stretch with continued planking, which is great because these areas are often neglected during many traditional exercise routines.
The plank is an important pose in many yoga routines. Yoga is a great form of exercise for people hoping to build core strength and improve flexibility, the the plank being considered a core element of many yoga training routines indicates just how beneficial it can be not just for your core, but for your flexibility as well.
Side planks, a variation we will discuss later, allow you to stretch out your sides, improving flexibility from the hip area.
Different variations of the plank can enhance the flexibility of different areas in more effective manners, and combining the plank with other exercise like yoga, its benefits become more pronounced.
Planking burns more calories , when done every day, than other core exercises like situps. More importantly, planks help strengthen massive muscle groups in your body. If you have good, strong muscles on your body, you will be able to burn calories more effectively and be less at risk for gaining extra weight. This can be true, but it only becomes a problem if the individual has a bad diet.
Having healthy, strong muscles means that your body is constantly burning more energy, and in turn, it becomes less able to store calories in the form of fat. A lot of the groups that planks target are groups of muscles that are frequently strained and knotted, and contribute massively to stress in the human body. Tension in certain parts of your body, like your legs, can lead to more tension in other parts of your body due to your natural need to compensate — if your legs are tense, you will try to put less weight on them, which could strain your back.
All of these worries and stressors can compound into a form of anxiety , or vice-versa — having a lot of stress and worry on your mind can lead to your body undergoing a psychosomatic response a physical response caused by a mental process which could cause your muscles to tense up. These types of muscle stress are often eliminated with things like massage.
Fortunately, planking can eliminate the physical stressors in this case, which can help to ease your state of mind. Many doctors recommend a regular form of exercise instead of trying prescription medication right away, because its effects can be immediate and extremely powerful. Planks are great for targeting groups of muscles that commonly strain people, which helps eliminate related anxiety and worry.
Additionally, all forms of exercise — the plank included — can help to reduce anxiety and depression. The plank is versatile, not just in the benefits it provides for your body, but in the number of different ways you can perform the exercise. Each different method provides better benefits for different areas of the body, and all can be substituted on different days of your exercise routine. Try and hold a plank for two minutes. Arm and leg lift planks are a great addition to an exercise routine and can be switched out for, or supplement, regular planks.
This helps to target your upper back, chest, and your core. Using your leg will work out your sides and glutes more; lifting an arm will improve benefits to your shoulder. Get into side plank position, lying on the floor sideways with your right hand beneath your shoulder. Making sure the inside of your opposite foot is resting on the floor in front of your other one. Tighten your abs and push into your right hand , forming a diagonal from head to toes. Crunch forward and down, trying to bring your left elbow to your right, then return to starting position and try to do this ten times.
But now we have over , fans. The growth of planking is an example of the "meme" - an idea that goes viral online and becomes a global trend. Recent examples are Lolcats, Hitler Downfall parodies, flashmobbing and extreme ironing.
The ultimate goal is for your photo to become the most popular. The essence of planking is not lying "stiff as a board" but juxtaposing it with an unexpected place, says Lanxon.
The death in Australia will only accelerate the meme of planking, he says, as people become curious and decide to Google the term. But for one of the founders of the lying down game, the death has changed everything "Perhaps the magic has gone now," says Hoppin. People need to concentrate on the humorous ones rather than the extreme, dangerous ones.
Lying down. Flashmobbing, like planking, is an example of a meme. But why lying down? As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Mixing a set of normal planks with side planks adds an extra dimension to the workout. This has been good for my lower back issues. While I feel the plank is a beneficial exercise, there is more to core health than this one exercise. Successful core training should involve static movements like the plank , basic exercises like an oblique crunch on a fitball and functional movements like medicine ball tosses.
Those reflect the demands on our core in a much more balanced way. If you rotate through these types of exercises for the core, your program will yield amazing results. I do planks for about a minute and a half. Also, a terrific stomach exercise is to lie on your back. For many years, the plank has been my go to exercise.
I am a caregiver and time is limited. I can sneak in a plank without changing into workout clothes. I am a Health and Wellness Professional and staying active is vital to our health. Sometimes, if I am heating water for tea, the microwave becomes my timer. I love the feeling when I am finished. I feel stronger. Thanks for the encouragement. I started planking and find it effective. However, now I can easily plank for more than two minutes and I am not feeling any effectiveness.
What is the total time one should plank everyday. There is no correct time. The problem is the misconception that planking is an excercise in the first place.
Even if you only do a variety of push-up hand positions you are still planking at tge same time, but at least you are elevating your pulse rate too instead of just wasting your time.
A trainer reminded me that you must really engage your core and one way to do that is to draw your feet and elbows towards each other. If forearm planks with leg lifts In proper form become too easy, how do you increase the challenge further, other than extending the hold time, which you indicated should be up to only 2 minutes.
Elevate your feet using a bench or chair. Can also rock back and forth using your toes as a pivot point and this seems to engage the core muscles more effectively.
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