Benefits Of Plank Exercises For A Stronger Core

If you are looking for a simple yet effective core exercise you can do at any place, you should definitely consider plank. The workout can effectively train the muscle that can offer support to the spine, hips, and shoulders. Core training is essential as it can enhance the stability, bring down injury risk, and help in maintaining mobility. If you are facing posture related issues, plank is an effective workout that can support a healthier posture as it can help in protecting the lower back.

What Is A Plank?

It is a static workout where you need to hold your body in a straight line while bracing the core generally on forearms or hands. It helps in training the deep and superficial core muscle that will include the muscles supporting back and hips, oblique, and transverse abdominis. The exercise involves holding a push up type position to build core strength along with stability. It can engage several muscle groups at the same time-mainly the abdominals, back, shoulders, glutes. It will require a straight, rigid, and elevated body posture right from the head to toes for a specific time period.

Benefit of Plank Exercises

1. Improves Strength & Endurance: It helps in building core strength and endurance in the longer run. Isometric workouts such as planks will require an individual to hold a specific position so that muscles contract without changing length. A stronger core can support walking, standing, and lifting, among others.  

2. Improves Posture: It helps you achieve a healthier posture. When you hold a neutral spine, it can support the alignment you desire to keep when you sit, stand, or move. Effective postural control can minimise strain that long period of sitting may cause to the neck, lower back, and shoulders.

According to a study conducted by National Library of Medicine, as plank exercise can engage the whole body, it has the scope to burn a huge amount of calories and build muscles in a shorter span of time. Plank exercises have emerged highly beneficial in improving strength, endurance, bringing down lower back pain, and even prevent falls.  

3. Protects Lower Back: It can protect the lower back. When you get a robust and coordinated core, it can significantly enhance spine stability that can reduce possibility of back problems during everyday chores. It is worth mentioning here that if you are already suffering from backpain, it is ideal to speak to your doctor before starting the exercise.

4. Improves Balance & Stability: You will notice improvement in balance and stability as planks train your body to resist shifting and twisting that will subsequently train anti-rotation and anti-extension control. The stability will also support you while walking on uneven ground and climbing stairs.

5. Improves Overall Fitness: It can engage several muscle groups at once as planks can also train your chest, shoulders, quads, and glutes. The exercise is highly effective in boosting overall stability of the body and mobility by concentrating on strengthening abdominal muscles within the core muscles group.