Benefits of Doing Plank Exercise Daily: Strengthen Your Core, Improve Body Balance, Reduce Belly Fat, and More
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What is plank exercise?
It's known as the kumbhakasana in yoga and used as a transition in martial arts training. Plank helps to strengthen the core abdominal muscles, balance, posture, coordination and overall body flexibility. It also reduces belly fat, backache and helps improve metabolism. Practising the plank daily has these various benefits on the body. It's a type of isometric exercise, which helps to build strength in a certain position alone. In this blog, we will explore the benefits of the plank exercise in detail. So, tighten your core and let's begin!
Physical Benefits of Plank Exercise Apart from being a great transitional pose in yoga and martial arts, the plank exercise is a game-changer when it comes to strengthening your core and achieving your fitness goals. Here are some of the key physical benefits that the plank exercise can offer. Improves body balance and posture: The plank exercise trains your body to maintain a straight, horizontal position, which helps improve your overall body balance and posture. A strong and balanced body means you are less likely to get injured during your workouts, and you can perform your exercises with ease and precision. Strengthens your core: The core of your body consists of several important muscle groups, such as your transverse abdominis, rectus abdominis, oblique muscles, and glutes. By incorporating the plank exercise in your routine, you can work out all of these muscle groups and strengthen your core significantly. Improves body flexibility: In addition to core strength, practicing the plank pose daily can help to stretch your core muscle groups, which is essential for those who engage in yoga and other flexibility-based workouts. Reduces belly fat: One of the biggest benefits of the plank exercise is that it is an effective way to reduce stubborn belly fat. The plank specifically targets your core, helping to burn off excess fat in the abdominal region. Reduces backache: The powerful plank posture helps to perfectly align the vertebrae in the backbone, which can reduce back pain and prevent further strain on the back muscles. A strong core also helps to support your body weight when walking upright, further preventing back pain. Improves metabolism: A strong and healthy core means more muscle mass, which in turn means that you burn more calories throughout the day. This can help regulate your appetite and improve your metabolism, leading to easier weight management. By taking up the plank exercise daily, you can improve your body balance, posture, flexibility, and core strength, reduce belly fat and back pain, and boost your metabolism. The plank exercise is a great way to achieve a strong and healthy body in a fun and engaging way.
Variations of Plank Exercise Are you bored of doing the regular front plank exercise? Well, there are many variations of this pose that can help you target specific muscle groups and make your workout routine more interesting. Front, side, and reverse planks are some of the most popular variations that you can try. The traditional front plank is a great exercise to strengthen your upper body and lower body at the same time. The side plank, on the other hand, is ideal for strengthening the oblique abdominal muscles and reducing fat on your waist. If you want to challenge yourself and test your muscle endurance, you can try the 2-minute plank test. This posture involves holding the original plank position for 2 whole minutes. It may seem like an easy task for regular workout enthusiasts, but for beginners, it can be quite challenging. Another exciting variation is the arm or leg lift plank, which involves raising either one arm or one leg in the original plank position. This variation puts immense pressure on your core muscles, making them even stronger. If you want to take it up a notch, you can try the side plank crunch, which is one of the most challenging variations. It is designed to target your oblique muscles and involves a combination of a side plank and a crunch. Incorporating different variations of the plank exercise in your workout routine can help you target different muscle groups and reduce the risk of getting bored of your workout routine. So, shake things up and try some of these variations to make your workout routine more exciting!
Tips for Beginners: To ensure proper form, keep your spine straight and your butt slightly raised while doing a front plank. It's important to warm up before a plank exercise to avoid injury. Try 10 minutes of cardio or active stretching before doing a plank. If you're a beginner, you can start with knee plank until you build your strength. Modified plank exercises like plank with leg or arm lifts can also help you start small and build your way up. Remember to take it slow as it's not a competition, it's about building your core strength.
Precautions: Don't hold your breath, avoid overdoing it, and avoid doing plank exercise if you have certain medical conditions. While the plank is an effective exercise for strengthening your core, it should be done with care and caution. Holding your breath during the exercise can lead to dizziness and nausea. Overdoing it can result in muscle soreness and injury. And certain medical conditions like herniated discs and pregnancy require modifications or complete avoidance of plank pose. Always consult with a doctor or personal trainer before adding plank exercise to your fitness routine.
Conclusion: To sum it up, the plank exercise is a simple yet effective way to improve your body balance, strengthen your core muscles, reduce belly fat, and enhance your overall body flexibility. Adding variations to your workout routine can really help challenge your body, thus helping you to build endurance and stamina. However, it is essential to warm up before attempting the exercise and to avoid overdoing it. By mastering the plank exercise, you can work towards achieving a strong and healthy body that can tackle anything life throws your way. So, why not give it a try today and see the difference for yourself?
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