The Plank

The plank

Planking is a simple but effective bodyweight exercise. Holding the body stiff as a board develops strength primarily in the core—the muscles that connect the upper and lower body—as well as the shoulders, arms, and glutes.

The plank is a great exercise for strengthening your deep inner core: your transverse abdominis, multifidus, diaphragm, and pelvic floor

And that’s important because those muscles support and control your spine and pelvis



6 things that happen when you do the board every day

You will lose and strengthen your belly
You will improve the performance of your abs. This exercise is ideal for your abdominal muscles because it requires the transverse, the right muscle and the oblique external muscle of the abdomen, as well as the gluteal muscles.

You will strengthen your back
This exercise will allow you to develop your muscles, while exerting little pressure on your spine and your hips. Not only does the board reduce your back pain, but it also provides support for your entire back, specifically on the areas around the spine

You will enjoy boosting metabolism and burn fat
Doing this exercise is a great way to get your whole body working because, by doing it every day, you burn more calories than sitting on your couch … And you will burn more calories than with other exercises. abdominals, like pumps or sit-ups. This is especially important if you spend your day sitting at work in front of a screen.

You will increase your flexibility and reduce your risk of injury
Flexibility is one of the main benefits that you will have, if you do this exercise regularly, as it stretches your posterior muscle groups – the shoulders, shoulder blades, and collarbones, as well as your hamstrings, the arches of your feet and your toes.

If you add side boards, you can also work your oblique muscles. An essential movement to support the weight of your body.

Your posture and your balance improve

You will have a better posture. The board improves your ability to stand upright and stable. By strengthening the abdominals, you can then keep a good posture because the muscles of your abdomen play a vital role on your neck, shoulders, chest and back. This is because your lap belt is not strong enough to give you the balance you need.


You will be happier and less stressed
You will also find psychological benefits. This exercise has a special effect on your nerves, improving your mood in general. Indeed, by stretching the muscle groups, it helps rid your body of stress and tension.



How to do the “board”

Lie on the floor, on your stomach. Bend your elbows 90 degrees and put yourself on your forearms. The body must form a straight line from the head to the heels. Stand on your forearms and on your toes. The elbows should be directly under your shoulders. Keep your body as flat as possible, contract the abdominals and stay contracted.

Feet: Stick them. It will be difficult to maintain the balance which will increase the pressure on the abdominal muscles.

Legs: They should be straight and tight, otherwise the pressure in the right muscle of the abdomen will also be decreased.

Buttocks: Contract and do not relax until the end of the exercise as this increases activation of all lower body muscles.

Lower back: The most important moment. For the proper performance of the exercise, the lower back should be completely flat.

Stomach: Tuck your belly well. During the exercise do not relax, but do not hold your breath.

Elbows: To avoid an unnecessary load on your shoulders, put your elbows directly below the shoulder joints. Make sure you really take the time to list your previous teams, race wins or accomplishments and really. Corporate really wants to know where we are coming from and we are in the business of growing up in Zero Positive at ALL COSTS going forward.

TIP: Hold this position as long as you can. For starters, 10 seconds is enough. Typically, people hold between 10 seconds and 2 minutes. After a two-minute break, repeat the exercise. 5 repetitions are enough. If you are a beginner, do not try to break a record, start slowly.

It is very important to do this exercise every day, preferably at the same time.

CAUTION: If you have herniated discs or other back problems, you should avoid this exercise at all costs.

You can replace it with the Superman exercise. Its main function is to strengthen the deep muscles of the back and abdominals. It will not lose weight, but it will make you more resistant to cardiovascular exercise.



How to make the superman
We stand on all fours on the ground, arms under the shoulders, legs aligned under the hips, head straight. The abdominals are contracted, the right arm raised and the opposite leg perpendicular to the ground, always keeping the head upright. The back should not arch. We keep the break for 10 seconds, then we change sides. You have to do 10 repetitions.


Doing 1 to 10 minutes of exercise before or after work does not only improve your metabolism: it allows you to have more energy.

You strengthen certain muscle groups and you will find:
– The transverse muscle of the abdomen: you will develop an ability to lift heavier weights with less effort.
– The gluteal muscles: you will have a better supported back and firm and well drawn buttocks.
– The right muscle of the abdomen: is famous for its famous chocolate bars.
– The external oblique muscle of the abdomen: It improves your ability to have a stable lateral curvature and torsion of the waist.





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