Here are 5 plank benefits that you can get if you do it regularly!

Planks are one of the most effective exercises to strengthen the core muscles of the body and form a six pack stomach. Actually, there are many other benefits of planks for body fitness. But unfortunately, quite a lot of people who are not strong enough to hold the plank position for long. So, what is a good plank technique like?

What are the benefits of a plank?

1. Improve posture

Hunchback posture is generally caused by weak core muscles. Now, holding the plank position makes the muscles of the upper body pulled back and down. At the same time, the plan corrects crooked spine while strengthening the upper back and shoulders, neck, chest and abdominal muscles. Planks also work the muscles in the lower back, hips and pelvis to provide a stronger center of gravity.

Ultimately, a plank routine can give you a better and more stable posture. Good posture makes you appear taller and slimmer, which boosts your overall confidence. Being accustomed to planks also allows you to sit up straight without being forced so that you won't easily get tired when sitting in front of the laptop for too long every day.

2. Increase flexibility

Your muscles need to be flexible and flexible so that you can move freely as flexibly as possible without feeling tired quickly. Yes! No matter how small the motion you make, such as bending over to tie a shoelace) can be very draining if your core muscles are weak or inflexible. This will increase the risk of injury during activity, leg cramps or back pain, for example.

Routine planking will build a more stable and stronger core muscle, but still flexible. Flexible muscles can stabilize the body's coordination while making the range of motion more flexible and efficient. Flexible body muscles also work as natural impact resistors for your joints, helping to prevent the risk of injury and reduce pain from injury during sports or other physical activities.

3. Strengthen the balance of the body

Planks train you to hold one position for a long time to strengthen the muscles of the midsection, upper back and shoulders, and the pelvic area. In the end, strong core muscles will help create a more stable center of gravity for the body so that the balance of the body is more stable. As a result, you do not easily sway or fall when walking and also avoid injuries during activities.

4. Tighten the stomach

About 10 percent of body fat settles in the stomach. Belly fat (visceral fat) is the most dangerous type of body fat. Excess fat in this area is linked to a variety of serious health problems, from liver disease to dementia to breast cancer.

Well, a flat and toned stomach is another plank benefit that you can get if you do it regularly. Having strong core muscles can help optimize the body's metabolic processes to clean toxins, absorb nutrients, and regulate hormone balance more efficiently. All of them play a role in maintaining general body fitness and delaying the premature aging process.

Ultimately, a strong core makes you look and feel healthy and fit.

How to hold the plank so that it lasts a long time

Source: Womenshealthmag.com (Modified plank movement)

The longer you are able to hold the plank position, the better the benefits. The main key so that you can hold the plank longer is to do it gradually every day. Don't be in the urge to try to hold it straight for long, especially if you're just starting out with planks.

For beginners, try to hold it for a short time first. For example 5 seconds. Get in the habit of trying to hold the plank for 5 seconds for the first week. So every time you finish holding the plank for 5 seconds, take a break for about 5 seconds. Then continue the plank position for 5 seconds. This counts as 1 set. Try to complete 3-6 sets of planks in one exercise session.

Once you begin to adapt, increase to 10 seconds per plank for the next week. Continue to increase the duration over time gradually.

In addition to paying attention to duration, also pay attention to the basic techniques to get more optimal plank benefits:

Place your elbows on the floor and place your wrists in front, parallel to your elbows.
With your hands, push up with your neck straight. While the position of the legs straight back. The only thing attached to the floor is the fingertips.
Ensure that the body is stretched by tightening the abdominal muscles. Hold the abdominal muscles tight. Also feel the gluteal muscles or buttocks tighten to keep the body straight.
Hold the movement while continuing to breathe normally
Do it for as long as you can afford it.
You can add other modifications to the plank movement like the image above besides doing the plank movement which is usually facing forward.