The plank is a core exercise that you perform by holding a push-up position while resting on your forearms. It is one of the most effective bodyweight exercises for strengthening core muscles.
A strong core is crucial for daily movements and activities.
Almost all the moves you make involve your core. Whether you stand up or rotate your body, your movement originates from or continues through your core.
In addition to being an effective move for your core, it’s also a great exercise for sculpting your abs.
Being a static exercise, the plank is much undervalued for its tremendous benefits.
In fact, plank exercises are so good for your body that there are many plank workouts available for people of all fitness levels.
The plank is also an exercise once you’ve mastered the standard plank, you can try other variations. Side planks, bear planks, dynamic planks – there are all advanced variations of planks that will help you level up.
Regardless of your fitness level, the best place to start is always the basic plank. This simple isometric move is a great test of your current core strength.
If you can hold the standard plank position in proper form for at least 60 seconds, your core is in good shape.
You’re ready to try other plank variations.
If you struggle to hold the plank position for 60 seconds, your core isn’t as strong.
How long to hold a plank?
How long should you hold a plank? What is the mark of a good nuclear force?
According to a Harvard study, the world record for holding a plank is 4 hours. Fortunately, you don’t need hours of planking to build core strength. According to many experts, all you really need is 30-60 seconds.
If you’re grossly underperforming that figure, it’s time to build a stronger core with regular plank exercises.
Conversely, if you’re able to hold a plank for more than 60 seconds, you’re ready for a more challenging plank.
Below we’ll show you how to make a perfect shelf and some of the popular and notable advantages of shelves.
Benefits of Plank
1. Strengthen your core
Regular plank practice helps you develop core strength.
The core muscles are made up of several muscle groups, including your abs, glutes, back, and hips. A stronger core means you can move better, have more balance, and have better posture.
If you suffer from poor posture or low back pain due to a weak core, the plank can help.
Plank is a bodyweight exercise that you can do anywhere without equipment. All you need is some open space and a few minutes of your time.
3. Protects your back
Back pain, whether sporadic or chronic, is a common problem that many people face. One way to make your back more prone to back pain is to have better posture and a stronger core.
A stronger core can help protect your spine and prevent unnecessary pressure on your back.
It also helps protect you during everyday movements such as bending, sitting and standing up.
What Muscles Do Planks Work?
Plank primarily works your core muscles, which are located between your pelvic floor and diaphragm. The core muscles are essentially the ones that cover the torso. These muscles serve to stabilize your spine and support movement.
Core muscles include:
Rectus abdominis (frontal abdominal muscles). Obliques (sides of your abs). Transversus abdominis (wraps around your sides and spine).
How to make a shelf correctly
The plank is a static abs exercise that builds core strength and stability. By keeping your body in the plank position, you work several important muscles in your body. The longer you can hold a plank, the stronger the abs are.
Plank is a great ab exercise to add to your regular routine.
To run a plank:
Get on all fours with your elbows on the floor. Place your elbows directly under your shoulders and knees directly under the hips. Lower down and keep your head relaxed throughout the exercise. Contract your abs and pull your belly button toward your spine. Lift your knees off the floor to get up. Adjust your body so that it forms a straight line from head to toe. Do not arch your back or lower the hips. This is the neutral position of the spine. Hold this plank position for 30-60 seconds.
To take off
The plank strengthens your ability to support your abdomen and stabilizes the spine. It’s a great ab and core workout that you can do anywhere using just your body weight. Planks can also activate other muscles, such as glutes, hamstrings, and lower back.
This post If You Can Hold a Plank for This Long, Your Core Is Strong was original published at “https://www.fitwirr.com/workout/how-long-to-hold-a-plank/”