6 Plank Benefits | Core Training Exercises
Whenever an ab workout is mentioned, crunches and sit-ups come up without fail. There’s no doubt that they’re one of the most common abs exercises and they’re quite effective as well. However, crunches are not the best exercise to build muscles and strengthen your core.
Core exercises are more than getting into a great shape that you can flaunt. A strong core has many benefits like reduced risk of injuries, improved mobility, and improved stability. You may be putting a lot of effort into doing crunches and sit-ups but it is not that effective. To get the best of your efforts, try plank.
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What makes the benefits of planks better than the benefits of crunches or sit-ups? Well, for starters, sit-ups and crunches ask a lot of your back. Consistently performing these exercises pushes your spine against the floor, which can lead to lower back pain. Moreover, plank covers the entire body while crunches and sit-ups only work your core. The benefits of plank encompass your legs, arms, and abs.
Most of those with back pain, especially lower back pain, sit in front of a desk in their office all day. This affects your posture and thus weakens your back. Plank benefits your lower back and improves posture. The various types of planks strengthen your chest, shoulders, neck, abs, and of course the back. When these body parts gain strength, you can keep your shoulders and back in a neutral position while sitting or standing, which means good posture. Planks are a great isometric exercise – they increase core muscle strength.
Planks do not look like a type of exercise that could stretch your body. But as it turns out they provide a good stretch to your lower body. The plank lengthens your hamstrings and arches your feet. This does not only stretch your lower body muscles but improves their strength as well. You can also stretch your sides with the extended arm side plank.
Planks can be modified easily. You can do a different type of plank every day of the week or even two. The classic plank hold is great but you can modify it to suit your body needs. Instead of holding on your forearms, you can extend your arms for an extended plank hold. You can do the same one the side as well. For a more intense variation, you can do mountain climbers.
Plank benefits are not limited to muscle strength and mass. It has another important benefit – improved metabolism. By increasing your muscle mass through the plank exercises, your resting metabolic heart rate is increased, which leads to a higher burn of calories.
Relieves stress and improves mood
The plank pose or any exercise for that matter releases endorphins – neurochemical in the brain – responsible for a good mood. Endorphins decrease stress and relieve tension. As you stretch and lengthen your body by performing the plank, you feel happy and relaxed.
