Exercise can prevent the risk of developing heart disease, diabetes and many more, and one of the best exercises to include in your daily routine is the “plank”. But what exactly is, and why is it particularly effective at reducing dangerous abdominal fat?
What is “plank”?
The “plank” is the best exercise for strengthening the torso and abdomen. This exercise strengthens the hips, lower back and abdomen, and improves body balance. It is used in yoga, by professional boxers, and in sports such as hockey, cricket, and soccer.
In yoga, for example, it is known as “kumbhakasana”, and is held for a few minutes, or used as a transition to connect two different yoga positions.
Football and hockey players also use the “plank” to strengthen the chest. It provides them with overall balance, strength and coordination while playing.
Benefits of the “plank”
The number of calories you will burn depends on how many minutes you do a “plank” exercise each day. For example, a person weighing 65 kg burns about 3 calories every minute, doing a “plank”. Here are the main benefits of this exercise.
– Improves body balance and posture: In addition to muscle growth and endurance, the “plank” exercise can also help you achieve better body balance, posture and coordination.
– Strengthens the middle part of the body: the center of the body is made up of the spine, shoulder bones, pelvis and joints. The 4 most important muscle groups that constitute it are strengthened precisely by the “plank”.
– Improves the flexibility of the body: practicing this exercise daily can help to stretch the main muscle groups, with beneficial effects for the whole body.
– Reduces abdominal fat: Since the “plank” works primarily on the core abdominal muscles, it is a great exercise to get rid of belly fat. Maintaining the “plank” position for a few minutes each day can help defeat belly fat and provide a more attractive shape to the body. The presence of excess abdominal fat increases the risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, as well as various forms of cancer and degenerative diseases. According to data provided by the World Health Organization, the values beyond which abdominal fat becomes dangerous are 80 cm for women and 94 cm for men.
– Reduces back pain: the “plank” helps to perfectly align the vertebrae of the spine: this can help relieve back pain. Furthermore, since this exercise strengthens the abdominal muscles which are the ones that support the body’s weight the most, walking will be easier.
– Improves metabolism: this pose strengthens the abdominal muscles, and in many cases also increases the development of muscles in other parts of the body. With more muscle mass you will burn more calories, and therefore – if practiced daily – the “plank” can also help improve metabolism.
But now let’s see in this video how to do the “plank” in the correct way.