We have the perfect new solution for you if your primary goal is to lose fat and build a strong midsection, but you are tired of doing endless reps of crunches and sit-ups. Plank the thing you need to do.
The plank will not burn lot of fat, but it will help. As always the key is consistency. You only need to do it consistently with a perfect form.
The science of the plank
The plank is one of the best core exercises. This exercise stimulates the the arms, shoulders, and legs and abs. It can improve your mental focus and make you a stronger person overall if performed on a regular basis. There are various types that stimulate different muscle areas. You can try doing reverse planks, side planks, standard planks, rowing planks depending on how fit you are or if you feel confident you can try the plank crunches or the plank rollout.
The plank has been proven to put a lesser burden on the lower back muscles when compared to sit-ups and crunches. When doing the plank your spine is supposed to be kept in a neutral position. The plank helps with the improvement of body posture and prevents the development of back pain if executed properly because it stimulates the entire core/midsection area.
A strong midsection provide athletic performance and enhanced body balance. In any training program core training has an essential role. The plank as isometric exercise allows you to train your core without moving. That makes it very versatile.
Are there any cons?
Despite it looks easy and simple plank is one of the most challenging exercises. When we talk about the plank fitness enthusiasts are very skeptical. There are superior ways to train the abdominal muscles, like hanging leg raises, reverse crunches, the butterfly crunches, the stomach vacuum etc. By stimulating the muscles near to the point of exhaustion, the optimal muscle growth. The process lasts 60 to 90 seconds. The plank takes longer, so it doesn’t directly increase muscle strength and size.
Experts think that the plank is overrated or dangerous. Costochondritis, is condition result of people doing the plank which is an inflammation of the cartilage that is connecting the ribs to the sternum. Plank is suitable for people suffering from high blood pressure. Also plank puts pressure on the lumbar part of the spine.
Do not add load, do not increase the resistance when doing a plank because it limits potential muscle growth and your strength. A good fitness professional can help you make the plank less challenging. Try some advanced plank that require you to be stronger and more balanced as you become more efficient at it.
How good is it really?
There are pros and cons to the plank as with any other exercise. Your core muscles became stronger, with help of the plank and the side plank as they increase their endurance and can make you more aware of what the optimal alignment of your body should be. This is ideal for beginners. If you don’t switch to some more advanced variations as you get more efficient one of the cons is that your progress will reach a plateau.
The plank can sculpt your body and strengthen your core if you combine with a clean diet and consistent workout regimen. The mid-section also get stronger like the abdominal muscles. The plank provides the perfect foundation for the six-pack look for all the guys out there. The plank can improve your flexibility and overall balance.
To get real benefits of plank , combine it with other core exercises as a part of a consistent training regimen. You also need to know that abs are made in the kitchen, so healthy eating choices are the main reason for your success or failure.