One of the easiest ways to get your body in shape is with bodyweight exercises. The plank is one of those exercises, it does not take much time, but it gives noticeable results in a short time. We decided to explain in detail what happens to the body when you start paying close attention to the board.
Improve abdominal muscle relief and work
As you already know, the plank is one of the best abdominal exercises because it engages all of your core muscles: transversus abdominis, rectus abdominis, external oblique, and glutes. It is important to strengthen each group of these muscles to see visible changes. For example:
- A developed transverse abdominal muscle makes it easier to lift heavy weights;
- Trained straight abs will increase endurance, especially during jumps, and estimated six-pack abs will also appear;
- With the help of well-developed oblique muscles, it is easier to bend and twist;
- Along with looking great, pumped up glutes also add extra support to your back.
Reducing the risk of back and spine injuries
The advantage of the plank over other exercises is that it allows you to build muscle without putting pressure on your back and hips. According to experts from the American Board of Physical Education, doing planks regularly not only strengthens your muscles, but also relieves back pain (if you already have it) and also supports your entire back, especially your upper from your back.
The plank is a real challenge for the whole body. If you do this exercise every day, you will burn more calories than regular ab exercises like sit-ups and squats. This option saves those who are forced to lead a sedentary lifestyle and are “hooked” to a computer all day. Doing the plank for 10 minutes in the morning every day will give you a fast metabolism throughout the day (even while you sleep).
Change in posture
The plank is also a great way to improve your posture. Strengthening your core muscles will make it easier to keep your back straight as your abs affect the condition of your neck, shoulders, chest and back.
Have you ever tried to stand on one leg only to fall after a few seconds? No, it’s not because you’re drinking, it’s because your abs aren’t strong enough to keep you balanced. Side planks help deal with this, which also increases your overall athletic endurance.
Benefits for the nervous system
The board has a special effect on the nerves, which improves mood. How is it related? Doing a pull-up stretches the muscles that “build up” stress and tension in the body. Think about it: we often spend the whole day sitting in a chair at home or at work, our muscles at this time become heavier, they flex, we begin to squat – all this contributes to the “accumulation” of stress in the body . The right slash can not only clear your brain, but also get rid of unnecessary anxiety and even depression symptoms.