Beginners should start with 30 or 40 seconds and gradually increase the endurance time.
To prevent back pain and prevent ‘bent’ posture, it is good to strengthen the core muscles. In other words, it is an exercise that strengthens the muscles surrounding the center of the body. Planks are considered one of the most effective exercises for strengthening the core muscles. This is an exercise that keeps you in a prone position and you can easily do it at home. Let’s go back to Plank.
◆ Low cost-high efficiency exercise… You can easily do it anywhere, anytime
The key to ‘plank’, which is a representative exercise that strengthens the torso that supports the body, such as the abdominal muscles and erector spinae, is to maintain a straight line with the floor from the shoulders to the ankles after supporting the floor with both arms while lying down. It does not require any special skills, so even people with weak motor nerves can easily do it. Above all, it is one of the low-cost and high-efficiency exercises because you can do it right on the floor after lying down to rest.
◆ Strengthen the muscles of the spine and lower back… good posture is important
Planks strengthen the rectus abdominis (six pack) of the abdominal muscles and add strength to support the spinal muscles. Like a corset that tightens the waist, it also helps to strengthen the transverse abdominis (corset muscle) that wraps around the stomach, waist, and lower back. If you have frequent lower back pain, this muscle is likely weak. However, if a person who does not have enough muscle strength takes time with poor posture, it will rather strain the back.
◆ Is it best to hold out for a long time? ‘Safety’ is the most important thing in exercise
There are people who brag about doing planks for a long time. If a person with high blood pressure or a beginner follows it, the aftereffects may be great. Safety is the most important exercise for my health. Aren’t you going to compete in the plank hold? People who do not take care of their physical condition and end up in the hospital because of excessive exercise are foolish. Exercising for me has to be enjoyable and appropriate.
◆ It is safe to start with 30 or 40 seconds and gradually increase the endurance time.
Of course, individual differences in planks are also large. A general guideline is 3 sets of 1 minute each. Once you get used to it, you can do 2 or 3 minutes or more. For those who find one minute too much, it is safe to start with 30 or 40 seconds and gradually increase the holding time. If you hold on for 30 seconds, take a break for 10 seconds, and then hold on for 30 seconds or 40 seconds again, the exercise effect will increase and you will be able to do it for 1 minute or 2 minutes. If you feel the muscle trembling in your arms and abdomen and feel the strength, the effect of the plank exercise is appearing.
◆ Concentrating on your breathing helps you hold on… Application operation is also possible
If you can hold out for 1 minute, you can increase the intensity of the exercise by putting your feet together and giving strength to your stomach, buttocks, and thighs. The plank is a full-body exercise that not only strengthens the core, but also activates muscles in other parts of the body. Overall, it has the effect of improving stamina. It’s a good idea to inhale deeply and exhale deeply while doing the plank. Focusing on your breathing will help you endure the plank action.
