Muscular tension increases bone density and strengthens connective tissue, the cornerstone of joint health. Planks help reduce stress hormones, calm the brain and boost mood (not to mention decrease anxiety and reduce depression).ġ0) Planks build stronger bones and joints. As planks enhance the strength balance between the postural muscles, ranges of motion are increased, and few exercises stretch the plantar fascia and arches in feet like planks.ĩ) Planks boost mood and endorphins. Postural muscles are responsible for balance, and planks make them stronger.Ĩ) Planks improve flexibility. Daily planks can reverse the round shouldered tendencies that hours of sitting creates.ħ) Planks improve balance. All postural muscles get a workout, lower back, mid back, upper back, neck and shoulder girdle.
Stronger core and postural muscles offer much more stability to the low back, resulting in less stress on intervertebral discs and spinal joints.Ħ) Planks improve posture. Because of the large number of muscle groups activated, planks gobble up the calories and activate the metabolism.ĥ) Planks decrease the risk of injury and can reduce low back pain. No other core exercise does this as well or as efficiently as planks.Ĥ) Planks burn more calories than other core exercises and keeps your metabolism burning calories longer, even when sedentary. For a relatively small time investment, substantial results can be obtained quickly in strength and holding times.ģ) Planks activate all core muscles. As the transversus abdominus gets stronger from doing planks, it will tighten your waistline all the way around in a way that crunches never could.Ģ) Planks work quickly and efficiently. Glutes: One of the most powerful muscle groups in the body for hip extension and pelvis stabalization, the glutes (maximus, medius and mininus) are activated strongly during planks.ġ) Doing planks will shrink your waistline. Spinal Erectors, quadratus lumborum: The muscles in the back and around your spine (the erectors are like thick cables along the lower back. Think if it as the body’s built in girdle – and is the one that planks work so well! It wraps all the way around your waist for injury protection, dynamic balance and stability. Transversus abdominus: Located under both obliques, and is the deepest of the abdominal muscles. This muscle works in side-bending and rotation (in the opposite direction of the external oblique on the same side). Internal abdominal oblique: Located underneath the external obliques and the fibers run in the opposite direction. This muscle works in side-bending and rotation. The muscle fibers run on a downward and inward direction. This is the muscle everybody likes to work and show off.Įxternal abdominal oblique: Located on the side and front of the abdomen.
Rectus Abdominus: Located in the front of the abdomen, the most well-known and visible abdominal creating the “six pack”. We’ll look at 7 benefits to doing planks, but first let’s do a quick refresher on our abdominal and core muscles: Planks should be the mainstay of your abdominal trimming and toning exercise program, even more than crunches! They are also one of the most time efficient, and effective exercises which yield substantial results quickly, and burn more calories than any other single ab exercise because so many muscles are activated. Planks are key cornerstone in anyone’s program, and well see why in a second – but at the top of the list is that the plank works your abdominal muscles in a way like to other and can shrink the circumference of your waist like no other exercise. She held a plank for a whopping 4 hours, 19 minutes, and 55 seconds! I can’t even imagine! Hard as buzzard lips they are! Hood is a 60-year-old veteran who served in the Marines and is a retired DEA agent. And, one of his students Dana Glowacka, is the World Record holder for the female title. Planks look too simple, right? So, therefore weighted crunches or leg raises just must be more effective exercises, right? WRONG!Įver done planks? What’s the longest you can last with perfect, flat, rigid form? Did you know that the World Record in an abdominal plank position (for a man) is 8 hr 15 min 15 sec, and was achieved by George Hood (USA) in Naperville, Illinois, USA, on 15 February 2020. In the world of exercise, where movement is king, would you be shocked to learn that the core and postural muscles (surrounding your waistline) respond to isometric tension exercises extremely well? It’s true! I’m referring to the single best core exercise of all: planks.
Who wouldn’t want a smaller, tighter waist? But for that to happen, we are shown a barrage of ab exercises.
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