As an exercise, Plank is a better choice for the body. These exercises strengthen the stomach muscles (Inner Core Mussels), as well as good for muscles in other parts of the body. These alone exercises almost strengthen the whole body and give amazing shape too. Plank Exercise is not only a great workout but also easy to do. This workout is very effective to reduce belly fat. In this article we are telling you about the advantages and methods of planking.
Benefits of Plank Exercise
1. Strengthen the core mussels
Plank Exercise is even more effective than sit-ups and crunch exercises to strengthen core mussels. By doing this, the core area is working on all the essential essentials of the core and they become stronger.
2. Body Balance
To do any exercise, it is very important to balance the balance. Exercise Plank not only makes muscles and body strong, but also balance the body. Apart from this, regular practice of the punk makes the body flexible too.
3. Osteoporosis Prevention
Regular practice of plank exercises is protected against osteoporosis. Osteoporosis does not find any special signs before the bone breaks. This is due to the decrease of bone loss. The National Osteoporosis Foundation recommends plank exercise daily to prevent osteoporosis.
4. For Todd Buttons
Often exercising, we ignore them due to lack of information about many special organs. But doing the Plank Exercising by keeping the gluttal masles (one place near the hips) and keeping the hamstring feet in mind, the hips get the desired size and there is no extra fat deposited around it. This also leads to cellulite.
5. Prevent from Waist Pain
By practicing Plank Exercise daily, lower back muscles are more active. At the same time, this exercise also supports neck and spinal cord and strengthens it. There is no pain on the shoulders and waist due to sitting till long after plank exercising or carrying heavy bags.
6. Six Pack Abs
Plank Exercise also has a lot of impact on the legs. From the hips to the ends of the claw, the muscles are activated in this exercise. With its regular practice, the legs of the feet are strong, and the feet also get the best shape. Apart from this, six pack abs are also started by making it daily.
Types & methods of Plank
Plank arm exercises strengthen stomach muscles and also helps in finding six pat abs. Planking gives strength to the muscles as well as the body’s flexibility also increases. Plank arm exercises can be done in many ways. So let’s know, different ways to exercise Plank.
1. Simple Full Plank Arm Exercise
Come on in the push-ups position for the first time to exercise simple full flower arm. In the meantime, keep in mind that your body does not tilt in between. Now try to stay in this situation as late as possible. If possible, try to stop breathing during this time. For the first two to three minutes of this, and then gradually increasing the time.
2. Plank by putting feet above
In order to separate Plank Exercises differently and in another effective way, first come into Plank position, and keep legs on a platform or chair etc. at a height of one foot. Now Plank in a simple way.
3. Medicinal ball plank
In this type of Plank Exercise, you have to put your feet on the medicine ball instead of keeping your feet on the floor after having your position in the ankle. Easy to hear, this plank variance seems very hard.
4. Plank on one leg
This is another challenging variant of Plank Exercise. In this Plank Exercise, the elbows are on the ground like ordinary plank, but only one difference is that you have one leg in the air.
5. Extended Plank
To plan extended, come in push-up position and keep your hands about 10 inches from the shoulder. Take your weight on your toes and elbows on the floor and then breathe in the normal way.
6. Side Plank
Lie down in the stage of curve to side plank and lift the body in the air while bringing the full weight of your body on one arm and elbow. Now keep the other hand parallel to the body. But keep in mind that your feet and waist stay straight. Now stay in this state as long as possible. Now turn it on the other side and repeat this process. To make this exercise a little more difficult, you can lift the leg or hand in the air too.