Planks are a popular abdominal exercise. The exercise can do much more than ensure a strong core. Read here why you should do planks every day.
This exercise may look easy from the outside, but it quickly pushes you to your limits: planks.
When planking you don’t move – but that doesn’t make the forearm plank any less strenuous.
Planks train the entire body
When planking, you support yourself on your forearms and toes and try to keep your core and legs in a straight line. This puts a lot of strain on the whole body, but especially on the core muscles.
Anyone who has ever done planks knows that time feels like it moves more slowly when you are in the plank position.
If you want to complete an effective full-body workout in the shortest possible time, planks are the right choice. The best thing about it: You can do planks anytime and (almost) anywhere.
All you need is your own body and maybe a mat.
Planks help with back pain
Planking is an ideal exercise for strengthening the lower back because it activates all the essential muscles there. Strengthening this muscle group is important to strengthen your back for everyday life. The exercise also improves the stability of the entire torso.
Planks are also really good for your posture. The exercise strengthens the muscles in the back, shoulders and neck. If you do planks regularly, you will strengthen exactly these areas and will benefit from a more upright posture in the long term.
Planks boost your metabolism
Anyone who integrates planking into their daily routine challenges the entire body. The exercise helps burn calories. At the same time you build muscles.
Muscles burn calories even when at rest. This means that even if you miss a day, the muscles you build ensure that your body continues to burn calories.
Even if you barely move during the exercise, planks are quite strenuous.
Planks: This is how good the exercise is for the psyche
Not only does the body benefit from planking, but also the mind. Planking can have positive effects on the nervous system and even improve your mood.
The reason for this is: Planking stretches exactly those muscle groups that we often tense under stress and strain. Especially in office jobs, you tend to tense your shoulders, get back pain and develop a stiff pelvis.
Planks are the perfect way to counteract office chair posture. As soon as the affected muscle areas are relaxed, the mood quickly improves.
Those who do planks every day will also benefit from increased self-esteem. You can quickly see progress with planking. Even if it’s only a few seconds that you can stay in the position longer, progress makes you proud and motivates you to stay on the ball.
Planks improve performance in other sports
Planking provides the perfect basis for any other sport. Anyone who has problems standing on one leg for long periods of time has poor balance. One of the most common reasons for this is that the back is not trained enough.
Planking strengthens the back muscles. This also improves balance. Good balance and body control are important prerequisites for other sports, for example ball sports and dancing.
Planks increase mobility
Another advantage of the plank is that the exercise makes you flexible. Planking stretches all posterior muscle groups: shoulders, shoulder blades, thighs, calves, feet and even the toes. This makes everyday movements easier and reduces the risk of injury during sport.
How to perform planks correctly
Find the correct position: Start in a push-up position with your arms straight and your hands directly under your shoulders.
Build body tension: Tighten your abdominal muscles and slightly contract your glutes to form a straight line from head to heels. The body should form a straight line and the back should neither sag downward nor arch upward.
Looking down: Look at the floor about 30-60 centimeters in front of your body to ensure a neutral neck position.
Hold position: Hold the plank position for as long as possible without losing body tension or compromising your form.
Tipp: Beginners should initially hold the plank for around 20 to 30 seconds and gradually increase it.