The plank pose is increasingly incorporated into many exercise classes recently. The plank looks deceptively simple to do but can be challenging on the first try. However, once you get the hang of it, you’ll be doing a full-body workout in just a few minutes!
The Classic Plank Exercise
To do the classic plank, get down on an exercise mat with your forearms on the mat. Position your shoulders directly above your elbow. Align your forearms, elbows and shoulders to form a 90° angle. Anchoring with your forearms and tucking the top of your feet in, gently lift your body. Keep your head facing the exercise mat, and keep your body in a straight line.
Hold the pose for as long as you are comfortable with. Usually, several seconds on the first try and gradually work up to a few minutes in the subsequent days. Avoid overexerting yourself and only hold the pose for as long as you are comfortable with it. Not more than 5 minutes of this exercise a day is more than adequate.
Benefits of doing this exercise daily for a few minutes
It builds up your core strength
The plank is a core-building exercise. It will help with your balancing too.
Full body workout
It engages many muscles on your body, namely abdomen, back, butt, shoulders, some muscles on your arm and legs.
By building up your core muscles and your back muscles, your posture will improve.
Less Back Pain
A stronger core muscle places less strain on your back, which should lead to less lower-back pains.
The daily plank exercises help to increase metabolism and build muscle mass.
Focuses the mind and Improves Your Mood
The plank requires concentration and helps to focus your mind. Most exercises, this includes the plank, helps lift the mood of the practitioners.