Did you know core exercises are one of the most important exercises that should be a part of your fitness regimen? But only a few people pay heed to this vital part of the body that needs their complete attention. No, we are not talking just about your abs, your core includes your abdomen, lower back, hips, and pelvis. Not only that but working on your core will also help improve your balance and stability. It will also help you avoid injuries, have better posture, and prevent lower back pain. So, how do you strengthen your core?
With so many benefits of strengthening your core, you should make sure to incorporate exercises that help you. Plank is one such exercise you must try.
Planks for strengthening your core
Plank is one of the best exercises that can help strengthen your abdominal muscles. A full-core strengthener, plank works on all the abdominal muscles, hips, and back. And you need to strengthen your core to provide support to your entire body. A study published in the American Journal of Physical Medicine and Rehabilitation found that plank can have positive effects on your core and overall health.
Even Bollywood’s very-own fitness enthusiast Malaika Arora believes that plank is one of the best exercises that can help strengthen your core. She shares that you should never “underestimate the power of a good plank.”
Calling it a powerful exercise, she adds that including plank in your daily workout regimen offers a plethora of health benefits as well. It helps “strengthen your back muscles, positively boost your mood, define your abs, improve your balance, and aid in elevating back pain.”
How to do a plank?
While plank may seem like a simple exercise to do, it requires for you to have proper form and position. If you have decided to add plank to your workout regimen, know how to do it properly to avoid complications like muscle cramps or injury.
1. Begin with a push-up position with your arms under your shoulders and your body fully extended. Beginners can perform plank on their knees.
2. Make sure that your palms and toes are aligned on the ground, with your back straight and core tight.
3. Hold the plank for as long as you can. If you’re a beginner, you can hold the plank for 10-20 seconds, gradually holding it for a longer period.
4. When you can’t hold the position anymore, drop to your knees and stop until you can go back to the plank position again.
This is how you perform a basic plank. There are several variations of a plank that you can do, depending on your strength, and endurance. You can also incorporate props if you want, recommends Malaika. The key to amplifying the benefits is to ace the form of the exercise. So, beginners should be careful of doing a plank. If you don’t know how to do it properly, consult a professional trainer to help you out.