The deadly COVID has put a stop to the way we go about our daily routine, may it be going to office, school or going out for a jog. Well, this is the right time we all need to move out of our comfort zones and try something a different approach to stay healthy.
Remember, a healthy exercise schedule can prevent you from risks of developing heart diseases, diabetes and many more. For this, a plank exercise can do you good. What is a plank exercise? How will this be beneficial during the pandemic and how to perform one are questions that this article will answer.
What is Plank Exercise?
A plank exercise is the best exercise to strengthen your core and abdomen. These exercises strengthen your hips, lower back and abdomen and improve your body balance. It is used in yoga, by professional boxers and sports like hockey, cricket and football.
Benefits of Plank Exercise
The number of calories you would burn depends on how many minutes you perform a plank exercise daily. For instance, a person weighing 65 kgs would burn 3 calories every minute doing a plank. Here is what your body could benefit from plank exercising.
- Improves body balance and posture
- Strengthens your core (i.e. spine, shoulder bones, pelvic and joints).
- Improves body flexibility.
- Reduces belly fat and makes tummy tight.
- Reduces backache
- Improves metabolism
How To Do Plank Exercise?
Type: Front Plank/ High Plank
There are many ways to do a plank exercise, and one simple way is doing the high plank or front plank. This type is similar to push-ups, but the only difference is that instead of resting your body weight on your palms, you should rest it on your elbows.
||Lye down flat on the ground.|
|Step 2||Place your elbow and legs flat (like Push-ups).|
|Step 3||Push your body upward and keep your chin tight to your neck.|
|Step 4||Hold your position for 10 seconds.|
|Step 5||Bring your body downwards and continue this for 3 times and then take a break.|
NOTE: Make sure your back is completely straight when doing this exercise. A plank exercise can be modified into a plank with leg lift and arm lift. However, if you are a beginner it is recommended you do the front plank workout and it will do you good.
Do not do planks if you have the following problems.
- If you have a shoulder injury
- If you feel pain in your shoulders after the exercise.
- If you are pregnant
- Do not hold your breath while exercising
NOTE: Consult a doctor if for more insight regarding conducting this exercise if you feel any of the above-listed pain.
Can Planks Reduce Belly Fat?
YES, plank exercise is a good calorie burner that reduces belly fat. Make sure you also stick to a healthy diet while performing this exercise. Add fresh fruits, whole grains, fish, banana, yoghurt, green tea and avocados to your everyday diet. Also, make sure that you perform this exercise regularly and in the right manner. Between pushing upward and downwards hold the position for 10 seconds and then release your body. Your overall work out must be for 60 seconds.
A plank exercise is the best way that you can burn belly fat and improve your body strength. If you’re looking to get into fitness, consider adding this exercise to your everyday schedule. Here are some frequently asked questions that will give you an insight into some of its other facets.
1. Can you do a 3-minute plank workout?
YES, you can do a 3-minute plank workout provided you are in an advanced workout schedule. A 1-minute plank workout is more than required for a beginner, while a 3-minute workout plan could mean that you are in an advanced workout level. However, if you cannot hold a plank for 120 seconds in advanced workout schedules, it could mean your fat or weak or you may be doing it in the wrong manner.
2. What happens if I do planks every day?
Here’s what you can benefit from it.
- Improves body flexibility
- Passes body energy to your arms, legs and spine.
- Improves running speed and efficiency.
3. How many minutes should I plank every day?
It is advised that you plank for not more than 2 minutes. A minimum would be for 1 minute (beginner).
4. Why do I shake while doing planks?
Planks make you tremble in the beginning because this exercise applies your entire body weight on your muscles which means a lot of force.
5. Can I get in shape by just doing planks?
NO, plank exercises strengthen your spine and shoulder, reduce body fat and prevent backaches. It is a simple exercise to stay fit and improve body balance and flexibility. It is advised that you go out for a jog, run cycling or swimming to ensure that you look trim.
Planking is a simple exercise that everyone should add to their workout schedule as it strengthens the body core which is the main muscle that carries your entire body weight. However, follow the above-listed steps to perform it in the right manner and you will have whiteness results. Live Healthy, Stay Safe!