Most people skip planks because they seem too simple, not knowing that this exercise delivers results that go beyond just core strength. Planks can improve your whole body, including straightening your posture and strengthening your back. If you want a quick way to get stronger but are confused, the following plank exercise benefits should convince you to include it in your workout routine:
Enhance Your Posture
Bad posture not only causes neck pain but also results in rounded shoulders and even lower back strain. One big reason is weak core and back muscles that can’t hold proper alignment, and planks strengthen those exact muscles. While yoga exercises can help in improving your posture, doing exercises that improve your core is a more reliable option.
The Journal of Physical Therapy Science has explained how the muscles in your diaphragm, internal obliques, and abs hold your spine and posture. Since plank exercise hits these muscles properly, you can get multiple benefits, including better posture.
Planks can enhance your posture
Balance And Coordination
Since planks train your body to stabilize itself against gravity, they directly improve your overall balance and physical control during movement. Consequently, you will notice better performance not only in fitness routines but also in simple activities like climbing stairs or walking on uneven surfaces.
As your body gets better at maintaining balance during planks, your risk of falling and injuring yourself naturally drops, especially as you grow older. This benefit makes planks an excellent exercise to support long-term independence and mobility throughout your life.
People with lower back issues should avoid letting their hips go downward during planks. Always keep your hips slightly lifted and your core muscles engaged.
Strengthen Your Whole Body
As we’ve explained, planks activate muscles in your abdomen and those around your spine for posture support. In addition to that, the exercise also hits your arms and shoulders, as well as the chest muscles. Because multiple areas are working together, your body builds overall strength and stability without needing complicated equipment or long gym sessions.
Especially, the trapezius and latissimus dorsi muscles in your back and the rectus abdominis and obliques in your abdomen are properly targeted by planks. Hence, holding the plank position teaches your body to maintain proper alignment and stability, which improves your muscular coordination and balance for both daily activities and athletic performance.
Planks work all major muscles in the body
Core Strength and Endurance
Although the exercise hits all major muscles in the body, its primary target is the abdominal region and your core. Similarly, a strong core supports your body, which ultimately helps in strengthening the whole body.
Aside from strength, the isometric exercise also builds core endurance, which is especially helpful for hardcore athletes. Coupling these isometrics with a nutritional diet can help athletes maintain good form during physical activities without getting too tired.
Many fitness experts, including renowned personal trainers in Dubai, emphasize planks as foundational for developing functional core strength that translates to better performance in all physical activities.
Try lifting one arm or one leg while planking if you want better balance. Keep your body as still as possible while you lift.
Prevent Injuries
Various studies, including one from Sports Health, indicate how core muscle exercises help in preventing injuries by improving mobility. That’s because exercises like planks build strong muscles around joints, which prevent painful strains during daily movements.
With this exercise, your body learns how to hold itself in a safer position, making accidents during sports or workouts less common. Additionally, planks offer protection not only for athletes but also for anyone trying to live an active life.
Planks prevent injuries
Protect Your Lower Back
A stable and strong lower back is one of the many benefits of the plank exercise. Strengthening your core with planks gives your lower back the extra support it needs to carry your body weight around. Instead of overloading your spine during different activities, a strong core distributes the pressure more evenly across your muscles.
As the exercise reduces strain from the lower back, it is especially recommended for corporate employees. Variations like a forearm plank are more beneficial in this regard as they specifically focus on improving the lower back.
Do a 30-second plank three times a day instead of one long session if you are short on time. Spread them out during your day to stay active even with a busy routine.
Boosts Heart Health
Although planks are mainly a strength exercise, holding the position for longer times effectively challenges your cardiovascular system. This mild cardio effect from the plank exercise benefits your heart and improves circulation, especially when combined with other fitness activities.
Recent studies by the British Journal of Sports Medicine find that isometric exercises like planks can considerably control your blood pressure. In addition to controlling blood pressure, these strength exercises also reduce the risk of cardiovascular diseases.
Planks improve heart health
Boosts Metabolism Naturally
Because planks activate many muscles at once, your body burns more calories during and even after the workout session ends. This increased metabolism helps you manage your weight more easily while building muscle and reducing body fat over time.
This effect is called the “afterburn” or excess post-exercise oxygen consumption (EPOC), and it helps raise your overall metabolism. Hence, regular plank practice can have benefits like better eight management and fat loss results when combined with healthy eating habits.
Sharpens Your Mental Focus
Holding a plank is not only a physical challenge but also a mental one. Staying still while your muscles are shaking requires patience, concentration, and strong mental control. Over time, practicing planks improves your ability to stay focused under pressure, which can carry over into other areas like work and managing daily stress.
When you build this mental toughness, it makes it easier to stay calm and make better decisions, even under pressure.
Improves Flexibility
Holding a plank stretches the mobile parts of the body, like your shoulders and legs. When these muscles become strong and are regularly trained, they make your body more flexible and resistant to stiffness. Over time, this flexibility helps you move more freely and lowers your risk of injury during workouts.
Planks increase flexibility
Are Plank Exercises Really Worth It?
Adding plank exercise to your workout routine has multiple benefits, including better posture and heart health. As a beginner, you can start with a few seconds a day and gradually increase your time to start seeing the benefits of the exercise. The best part? You don’t need any equipment or an expensive gym membership.
If you’re looking to perfect your plank technique or create a comprehensive fitness plan that builds on these benefits, consulting with a certified personal trainer at home in Dubai can provide you with customized guidance to achieve your specific health and fitness goals faster and more effectively.
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