Find Out The Truth About Planking! Do Planks Really Work?
Do Planks Really Work? The Truth about Planking
Want to build a strong core and lose belly fat? Are you tired of doing
crunches and sit-ups? If so, it’s time to change your approach and try
something new. The plank could be exactly what you need. While it’s true
that planking alone won’t give you ripped abs or burn fat, it definitely
helps. Consistency is important too. In order for this exercise to work,
you need to do it regularly and use perfect form.
The Science of Planking
The plank has quickly become one of the most popular core exercises out
there. This move targets your abs as well as your arms, shoulders, and
legs. When performed regularly, it improves mental focus and makes you
stronger overall. Different variations of the plank will hit different
muscles. Depending on your fitness level, you may try regular planks, side
planks, reverse planks, rowing planks, and more advanced versions like the
plank rollout or plank crunches.
Compared to crunches and sit-ups, this exercise puts less strain to the
lower back. Your spine should be in a neutral position when planking. When
done the right way, the plank targets your entire core region, which helps
improve posture and prevents back pain. A strong core equals better
athletic performance and enhanced balance. It’s no secret that core
training plays a key role in any workout routine. With this exercise, you
can train your core without movement. This allows you to do the plank
anytime, anywhere.
Are There Any Drawbacks?
Despite its apparent simplicity, planking is one of the toughest moves
out there. But do the benefits outweigh the risks? Many gym buffs are
skeptical about this exercise. After all, there are better ways to train
your abs, such as hanging leg raises, butterfly crunches, reverse
crunches, or the stomach vacuum. The key to muscle growth is to activating
the muscles near fatigue. This process takes anywhere from 60 to 90
seconds. Since the plank takes longer, it doesn’t address muscle size or
strength.
Some experts claim that planking is overrated. Others say that it can be
highly dangerous. It seems that hundreds of plank lovers end up in the
hospital every year with costochondritis, an inflammation of the cartilage
that connects the ribs to the sternum. Additionally, this exercise is
isometric, so it might not be suitable for people with high blood
pressure. In general, isometric training raises blood pressure. Another
drawback is that planking puts pressure on the lumbar spine.
During a plank, there is no way to use added resistance – like you do
when lifting weights. This limits muscle strength and potential growth. On
the other hand, a good fitness professional can change the difficulty
level to make the plank more or less challenging. As you progress, you can
try advanced plank variations that require greater balance and
strength.
How Effective Is the Plank, Really?
Just like anything else, planking has pros and cons. The standard version
and the side plank strengthen the core muscles, increase muscle endurance,
and build awareness of optimal body alignment. These attributes make them
ideal for newbies and rehab patients. The downside is that your progress
will stall unless you switch to more advanced versions as you get
stronger.
When combined with a balanced diet and regular training, the plank can
shape your body and build core strength. As your abs become stronger, your
mid-section will tighten. This exercise helps you build the foundation for
that six-pack look. Over time, it can also improve your flexibility and
overall balance. However, planks alone won’t lead to those types of
results. To reap their benefits, mix them with other core exercises as
part of a regular workout routine. Remember that abs are made in the
kitchen, so what you eat can make or break your progress.
