10 Benefits of Plank When Done Routinely, Can Make a Flat Stomach!

Implementing a healthy lifestyle has started to be done by most people, both teenagers and parents. Because, awareness of health has also begun to be nurtured within. This is good, because by adopting a healthy lifestyle, the risk of getting disease will decrease. The healthy lifestyle includes regulating food intake, getting enough rest, and regularly doing sports, one of which is plank exercise. What are the benefits of planks?

Benefits of Plank for Body Health

This fitness sport called plank has been known since ancient times. However, its existence in the world of fitness is still active today. Some of the benefits of plank that you can get are as follows.

1. Slimming stomach

For those of you who have problems with a large stomach size, then you can do plank exercises regularly every day. Because, the benefits of planks have been proven to make the stomach 'flat' in just a matter of weeks, as long as you do it correctly and regularly.

2. Relieve body pain

As a result of activities and routines that are quite dense, don't be surprised if you experience pain in several parts of your body, one of which is your back. To deal with body pain, you don't need to be confused, because the benefits of planks are quite effective and effective in relieving body pain. Try to do planks at night before bed and in the morning when you wake up.

3. Improve posture

The next benefit of plank is that it can improve posture. So, if you have problems with your shape or posture, then planks are the solution. This also applies to those of you who want to get rid of fat and increase height.

4. Increase metabolism

No less important, the benefits of planks can increase the body's metabolism. As is known, the better the metabolism, the better for body fitness. Therefore, calories will be burned properly so that the body avoids excess calories that cause obesity.

5. Increase body muscles

Along with your abs, planks also strengthen the muscles in your shoulders, chest, legs, and back. The functionality of this plank pose combined with the isometric grip helps strengthen and build lean muscle to increase overall muscle mass in the body.

6. Reduce back pain

As your abdominal muscles become stronger, the body becomes less dependent on overuse and overload of the back muscles. Instead, your core body is now stronger for daily activities and exercises, which reduces lower back pain.

7. Daily activities become easier

Planks are classified as a 'functional exercise' because of the benefits of planks in making daily activities easier – which is one reason why some Navy personnel recommend replacing sit-ups in the Navy's physical readiness test with planks.

When practiced regularly, plank poses make activities easier because they don't focus on a single muscle, but are designed to utilize multiple muscle groups at once – exactly how the body is designed to function.

When you lose fat, build muscle and strength; improve flexibility, bone and joint health; and enjoy increased mobility and balance, you should pay attention to things like shopping, cleaning, decorating, and gardening, all of which require less physical exertion!

Gaining better posture is easiest to do by making sure the muscles of the spine, middle, and upper spine become stronger and healthier. When you do a plank, your back, chest, shoulders, abs, and neck move and work hard to organically adjust to your body's natural alignment.

8. Improve body balance

The isometric grip (holding your own hands) used during planks encourages your body to achieve overall stability. These benefits of planks can in turn create overall improvements in your balance and coordination. Learning to keep your body stable during these difficult horizontal loads ultimately increases your ability to stabilize in a more natural vertical state.

9. Improves bone and joint health

Planks allow you to engage in weight-bearing physical activity while reducing the harsh and painful side effects often associated with exercises such as jumping and running.

When you do a plank, new, living bone tissue is formed, resulting in healthier, stronger bones. The benefits of a plank also increase circulation in the joints, which allows the bones to move past each other in a smoother way.

10. Improve mood and relieve stress

Practicing plank pose, or any physical activity, releases neurochemicals in the brain called endorphins, which are known to increasefeelings of happiness and reduce feelings of stress. The benefits of the plank can also help reduce tension, as your body is encouraged to stretch and lengthen while doing the plank pose.

How to do a plank

When done with the right form and harmony, the plank pose is a force to be reckoned with. To make sure you get the most out of it, follow these simple steps to get into the perfect position and reap the benefits of the plank!

Start in a push-up position with your elbows just below your shoulders – the soku supports the body

Engage your abdominal muscles to press your belly button toward your spine while maintaining a neutral back

Contract your quadriceps and gluteal muscles to strengthen your legs

Keep your shoulders pulling away from your ears, and your heels over the balls of your feet.

Not sure how long you should hold your plank pose? Stay in the position until you feel like you can't maintain the proper position anymore, or try to hold it until you feel your muscles start to burn and your body begins to shake – then hold for 15-30 seconds.

Plank Pose Variations

While there are many variations of the plank pose, the two most common are:

1. The side plank

The side plank pose is great for working the oblique muscles. The benefits of this plank are to stabilize the spine and pelvis, which is the key to a healthy spine.

2. The reverse plank

This supine plank pose isolates and strengthens the gluteal muscles, hamstrings, abs, and lower back, along with the upper body muscles that hold you up.

Once you get used to this type of plank pose, you can be bolder and try straight arm plank pose, side plank with crunch, plank with arms/legs raised, plank with jumping jacks, running plank pose, rocking plank pose, dolphin plank pose, or the ball plank pose.gfss5001 gfss5002 gfss5003 gfss5004 gfss5005 gfss5006 gfss5007 gfss5008 gfss5009 gfss5010 gfss5011 gfss5012 gfss5013 gfss5014 gfss5015 gfss5016 gfss5017 gfss5018 gfss5019 gfss5020 gfss5021 gfss5022 gfss5023 gfss5024 gfss5025 gfss5026 gfss5027 gfss5028 gfss5029 gfss5030 gfss5031 gfss5032 gfss5033 gfss5034 gfss5035 gfss5036 gfss5037 gfss5038 gfss5039 gfss5040 gfss5041 gfss5042 gfss5043 gfss5044 gfss5045 gfss5046 gfss5047 gfss5048 gfss5049 gfss5050 gfss5051 gfss5052 gfss5053 gfss5054 gfss5055 gfss5056 gfss5057 gfss5058 gfss5059 gfss5060 gfss5061 gfss5062 gfss5063 gfss5064 gfss5065 gfss5066 gfss5067 gfss5068 gfss5069 gfss5070 gfss5071 gfss5072 gfss5073 gfss5074 gfss5075 gfss5076 gfss5077 gfss5078 gfss5079 gfss5080 gfss5081 gfss5082 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