Occasionally, people ask me “what is the ONE thing I can do to get better?” However, there is no one perfect thing. Even so, planks have a ton of benefits in the aerial gym. Surprisingly, also out of the gym.
Certainly, planking has become increasingly popular for core strengthening. Obviously, for good reason. Explicitly, it works. Notably, because it engages multiple muscle groups simultaneously. However, there are other benefits you can expect from adding this exercise to your regular routine.
Undeniably, planking will help build your deep inner core muscles. Importantly, these muscles lay the groundwork for that six-pack look. Consequently, as your abdominal muscles become stronger, your mid-section will tighten.
However, that in order to really get “six-pack” abs, you have to shed fat to about 6-9%. In fact, this is not always healthy.
Notably, planks work for back pain because they strengthen your core. Concurrently, this has the pleasant “side effect” of reducing back pain. Also, they strengthen your back muscles. Specifically, those in your upper back. In fact, according to the American Council on Exercise (ACE):2
“Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”
Notably, planks build strength. Surprisingly, planks also increase flexibility in your posterior muscle groups. Specifically, the muscles around your shoulders, collarbone, and shoulder blades will expand and stretch. (Surprisingly, this an area that often receives little attention). In addition, your hamstrings and even the arches of your feet and your toes will stretch as well.
Consequently, if you do a side plank, you can also stretch out your sides. Specifically, this is the case if you extend your arm up over your head in line with your body. However, to increase the stretching benefits, try a rocking plank. Chiefly, once in basic plank form, rock your body back and forth by moving your toes a few inches either way.3
Indeed, virtually every exercise has the potential to give you a mood boost. Markedly, planks are no exception. Uniquely, planks help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. Chiefly, the tension release that planks provide is uplifting for your spirit.
Undeniably, to do a plank correctly, you must engage your abs to stay upright. Specifically, side planks or planks with extensions are particularly beneficial for building balance. Markedly, planks performed on a stability ball are wonderful. However, to test and strengthen your balance, try a side plank with a leg raise. Firstly, get into side plank position. Secondly, lift your top leg and hold for one count. Lastly, lower it and repeat. Consequently, switch sides. Accordingly, planks work all the muscles you need to maintain proper posture. Specifically, your back, chest, shoulders, abs, and neck. Explicitly, if you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.
All in all, planks are amazing. Truly, an exercise that has benefits in all aspects of life. Notably, the gym!