The many different benefits of the plank exercise are: - it forces your body to focus on stabilizing itself - it strengthens many different areas of the body - it is a great calorie burner
1. The Plank works your stabilization by isometrically contracting many different muscle including your abdominal muscles and the erector spinae to hold your body up and in place.
2. The Plank strengthens many different areas of your body. By working on your plank you will strengthen your core including your abdominals, obliques, and lower back muscles. You will begin to strengthen your arms and upper body incorporating primarily the shoulders and chest muscles. Your legs will become strong by using your quads and hamstrings.
3. Both of the benefits listed above together make this exercise a great calorie burner. With all these muscles firing you will be burning maximum amount of calories.
To preform the plank start face down, hands shoulder-width apart directly below the shoulders, feet together with the weight supported on the toes. Arms should be straight, and the back should be flat. The body should appear straight from the head to the heels when preformed correctly.
Preform the plank exercise 10 - 20 seconds three times with 30 seconds rest in between on the first day and if you feel good the next day hold it a bit longer (20 - 30 seconds) and continue to do three sets with 30 seconds rest in between sets. Work on this for the following week at least four times.
Work on this exercise and the next blog post will be a cool variation of the plank to make it a bit more challenging so make sure you practice!
Don't hesitate to ask questions if you have any. Good luck and work hard! To create change you must put your body in an uncomfortable state, otherwise you will always stay the same. You will be amazed what your body can do if you put your mind to it.