Plank For 30 Days And Get A Brand New Body
Plank for 30 days, hmm, that doesn’t seem too difficult. In theory, the plank is a very effective and simple exercise, but in practice, it’s pretty tough. However, the position does wonders for your body and overall strength. Building a strong core is the foundation for keeping a life-long strong body.
This is a cliché comparison, but it’s true. Any large tree will topple over if its trunk wasn’t solid and stable. That’s exactly how your body behaves. There’s a misconception that to achieve a strong core, we need to do hundreds of abdominal crunches and twists. Building a strong core is not just about your middle, in fact, it’s more about your back.
The point is, when you’ve got a strong core you will be able to function with ease daily. You’ll make a better runner, surfer, dancer, boxer and yogi – or whatever else you enjoy doing. Not only will the plank make you fitter and stronger, but you’ll also improve your posture and balance.
Plank For A Good Lifestyle
Let’s not forget the amazing impact planking can have your stomach, Yes, if you are consistent, then you’ll be able to tone your abs, Working your core can also protect you from low-back pain.
The plank is one of the best core exercises you can get and anybody can do it. Anna Kaiser, founder of AKT InMotion studio in New York City says the plank forces you to stabilize your body. Therefore, it engages your entire core, not just the exterior abs that you see in the mirror. This means that muscles including your obliques and transversus abdominis will strengthen to give you a rock-hard foundation.
Besides, you will be able to exercise your shoulders and your legs at the same time.
The 30 Day Plank Challenge
Kaiser has created an easy-to-follow 30-day plank challenge. She says that the challenge will get you the benefits of a strong core in no time. To start, you need to plank with an incline. You can do this by leaning against a wall, chair, or the back of your couch. This modification is necessary for beginners because their core is generally a lot weaker. Then, as you get stronger, you’ll move to the floor and work your way up to holding a plank for three full minutes.
Kaiser says that you should hold a forearm plank if the high plank, on your hands is too difficult. She adds that the goal is to maintain proper form the entire time you are holding up your own body weight. The correct form means keeping your whole body in a straight line, from your heels to your hips to your shoulders. Oh, and never let your hips sag!
The biggest plank mistake Kaiser sees is hunched or sliding shoulders. She says in order to really engage your abdominals, you want to make sure that your shoulders are directly over your wrists. Normally, when people are doing planks – as the plank continues – their shoulders go further back, until their hands are in front of them.
She says this is bad form. Doing this puts more of the work in your lower body, so in order to fully distribute the weight and put the majority of the work in your core, you want to make sure to continue moving those shoulders over your wrists.
However, Kaiser says the hardest part about planking is committing, and more importantly, holding still until the end. The best way to get through it is to distract yourself! A really effective technique is playing your favorite music when you do it. Kaiser says if you can distract yourself and listen to a song and say you’re going to get through one more chorus, or you’re going to get through one more song in its entirety, that’s a better way to pace it.