With so many complex exercise routines out there, it can be hard to find one that isn’t too complicated, time-consuming, or requires a lot of equipment. Ideally, it would be best if you tried doing exercises that will focus on a few muscle groups at once and that will help you achieve both your performance and aesthetic goals.
When it comes to functional bodyweight exercises, planks are the ideal choice. They are practical and efficient total body exercises that you can do anywhere. On top of that, it will transform your body shape no matter how fit you are.
When most people see someone doing planks, they think it’s strictly an ab exercise. Plank exercises do target your abs but also work many more muscles. When performed correctly, planks will create tension throughout your whole body, thus activating all your core muscles.
Since all major core muscle groups are engaged when doing a plank, you will see your athletic performance improve.
Performing planks will activate essential muscle groups and significantly improve your physical abilities:
Transverse abdominis – Helps you lift heavier weights.
Oblique muscles – Increases your ability for stable waist-twisting and side-bending.
Rectus abdominis – Responsible for helping you have that stunning six-pack look and can improve your athletic performance, especially when it comes to jumping.
Glutes – Provides you with a strong, well-shaped backside and a supported back.
Primary benefits that you can experience from doing planks:
You will reduce the risk of experiencing an injury in your spinal and back column since it’s an exercise that will allow you to build muscle without putting a lot of pressure on your hips or spine. Planks not only reduce back pain but also strengthen your muscles and support your entire back.
You will improve your posture. Most people don’t have a straight and stable posture these days. Doing plank exercises can help you keep proper posture by working your abdomen, which significantly affects the condition of your shoulders, back, chest, and neck.
You will boost your metabolism. By doing this, you will ensure that you burn calories even when you’re resting. Planks are much more effective when losing weight than traditional ab exercises, such as sit-ups or crunches.
Doing 5–10-minute plank workouts at home before going to work in the morning will keep your metabolic rate high throughout the day.
You will become more flexible as this exercise stretches and expands all your posterior muscle groups while also stretching your toes, arches of your feet, and hamstrings.
You will improve your mental health. Planks stretch out muscle groups that contribute to tension and stress in your body, which relaxes your nerves and improves your overall mood. If you’re sitting in your chair for most of the day, tension will build up in your muscles. However, doing planks has a calming effect on all those muscles, and may even help alleviate anxiety!
The greatest thing about planks is that you can see tremendous results by doing them in 10 minutes or less every day.