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Planking Exercise for Beginners and its Benefits


Planking Exercise is one form of bodyweight exercises and will never go out of fashion. Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape. Here are the benefits of doing planking exercise daily.Planking Exercise

Planks are one of the most effective exercises you can do.  Because these are required a small time investment and offer the chance to achieve considerable results in a relatively short period of time. Below Download Plank Exercise App for Android and read our guide how to do a plank for beginners. Also, Read 10+ Best Yoga Asanas to increase Stamina.

The importance of Planking Exercise:

Abdominal muscles provide support for our entire back and spinal. So they also play important role in preventing injuries. However, our essential muscles have to be strong and trained (regular basis).Plank exercise benefits

Benefits of Plank exercise: Doing plank exercises every day is a great way to strengthen your essential muscles, and support your spine.

Benefits of Planking Exercise Daily [Beginners Guide]:

improve core definition and performance:

Planking exercises are an absolute exercise for the abdominal muscles because they engage all major core muscle groups including the external oblique muscle, the rectus abdominus, the transverse abdominus, and the glutes.

The importance of strengthening muscle group cannot be underestimated, these groups serve their own purpose. If you strengthen these muscle groups you will notice.

Decrease risk of injury in the back and spinal column:

Planks are a type of exercise allow you to build muscle while also making that you are not putting too much pressure on your hips or spine.

As claimed by the American Council on Exercise: Regularly doing Planks not only seriously minimize the back pain and also strengthens your muscles and make sure strong support for your entire back, particularly in the areas around your upper back.

Planking Exercise will Increase your metabolism:

Planking is the best way to increase your body metabolism, planking exercises work as metabolism boosters. Because planks will burn more calories than other abdominal exercises such as crunches and sit-ups.

Increase your metabolism

Boing Planks every day will ensure that you burn more energy. Planks are Very important if you are working whole day by sitting in front of a computer. And Also, doing Planks are not only provided a metabolic rate but it will also ensure that metabolic rate remains long Day, (even while you are asleep). Doing Planks exercises daily for 10 minutes before or after work. Also, Read natural ways to increase breast size.

Planking Exercise is the best way to improve attitude/posture:

Make planking exercise as a routine in your daily life. Planking is the best way to improve your ability to stand with straight and stable posture.

Best way to improve attitude and posture
Best way to improve attitude/posture

Strengthening core muscles makes you able to maintain proper posture at all times because muscles in the abdomen have a very great effect on the overall condition of your neck, shoulders, chest, and back.

Improve overall balance with Planking Exercise:

Have you ever felt that? when you tried standing on one leg, you could not stand up straight for a couple of seconds? It’s not because you were drunk, it’s because your abdominal muscles weren’t strong enough to give you the balance.

by doing side planks and planks with extensions you will Be Improving your balance, and also you will boost your performance in every kind of sporting activity.

Planking Exercise will make you more flexible:

Key benefits of doing planks (Planking Exercise) regularly are Flexibility, this form of exercise expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes.

With a side plank added into the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

Witness mental benefits:

Particular effect on our nerves system will give Plank exercises, making Planks an excellent means of improving overall mood. they stretch out muscle groups that give stress and tension in the body.

Just think: you are sitting in chair home or workplace all day long, your thigh muscles get tight, your legs get heavy due to being bent for hours, and tension develops in your shoulders due to being forced to slump forward all day.

These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain but also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

How to hold a plank position:

  1. Get into pushup position on the floor.
  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  4. Your head is relaxed and you should be looking at the floor.
  5. Hold the position for as long as you can.
  6. Remember to breathe. Inhale and exhale slowly and steadily.
  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

Here is a great Image that shows the Planking Exercise variations to target all abdominal muscle groups:

Planking Exercise variations

How to improve your Planking Exercise time gradually:

  1. Start with easier variation. You can start with a bent-knee plank if you can’t perform a regular plank. If you can hold a plank for more than two minutes, you can move on to tougher variations.
  2. Daily Practice. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds each time.
  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

To stay fit, healthy and, most importantly, strong as a bull? Then make doing Plank Exercises daily for a couple of minutes as a part of your life.

Who Should Be Cautious Doing Planking Exercise?

You need to be cautious doing Planking exercises if any of these risks apply to you:

  • Prolapse.
  • After prolapse surgery.
  • Pelvic pain conditions.
  • Weak or poorly functioning pelvic floor muscles.
  • Previous childbirth.
  • Overweight.

Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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