Benefits and Disadvantages of Planks – Do They Actually Work?
If your primary goal is to lose fat and build a strong midsection but you are tired of endless repetitions of crunches and sit-ups, we have the perfect new solution for you. It's a completely different approach and new to what you've done. The answer is the plank.
In this article, we'll take a look at the pros and cons of planks and try to explain why you should use them in your workouts.
The plank alone might not give you a 6-pack or burn a lot of fat, but it will definitely help. The key, as always, is consistency. If you want the plank to work for you, you need to do it consistently and with perfect shape.
The science of the plank
The plank has quickly gained popularity as one of the most popular best core exercises out there. This exercise stimulates the abdominal muscles as well as the shoulders, arms and legs. If done regularly, it can even improve your mental focus and make you a stronger person overall.
Different types of it stimulate different muscle areas. Depending on how fit you are, you can try doing standard planks, backward planks, side planks, oar planks, or if you're sure, you can try the plank crunch or plank rollout.
Compared to sit-ups and crunches, the plank has been shown to put less strain on your lower back muscles. The spine should be kept in a neutral position while planking. When done correctly, the plank stimulates the entire core / middle section, which in turn helps improve posture and prevents back pain from developing.
A strong midsection leads to improved athletic performance and body balance. It is not without reason that basic education is an essential part of any training program. The plank is an isometric exercise, meaning you can train your core without moving. This also makes it very versatile as you can do it anywhere, anytime.
Advantages and disadvantages of boards
Of course, as with any other exercise, there are pros and cons to doing planks. Let's look at some of the Advantages and disadvantages of planking::
Are there any downsides to making planks?
It may look very simple and straightforward at first, but looks can be deceptive. The plank is one of the most challenging exercises of all. You might also ask whether the benefits outweigh the risks. The majority of fitness enthusiasts are very skeptical of the plank.
They believe there are superior ways to work the abs, like butterfly crunch, hanging leg raises, reverse crunch, stomach vacuum, etc.
As always, the path to optimal muscle growth stimulates muscles near the point of exhaustion. The process takes between 60 and 90 seconds. As the plank takes longer to complete, this is not done directly Increase muscle strength and size.
Some exercise experts think the plank is overrated. Others even say it can be downright dangerous. It seems that every year hundreds of people who do the plank end up in a hospital with a condition known as costochondritis, an inflammation of the cartilage that connects the ribs to the sternum.
Because the plank is isometric, it may not be suitable for people with high blood pressure. In general, isometric exercises increase blood pressure. Another major disadvantage is that the plank puts pressure on the lumbar part of the spine.
When doing a plank, you can't add extra load and increase resistance like you do with weights. This severely limits your strength and your potential muscle growth.
Another downside is that if you don't switch to more advanced variants, your progress will plateau as you become more efficient.
A solid fitness professional, on the other hand, can help you play at the level of difficulty that makes the plank more or less challenging. As you become more efficient, there are some more advanced types of plank that you can try that require you to be stronger and more balanced.
Advantages of the plank – How good is the plank really?
The regular plank and the side plank strengthen your core muscles, increase their endurance, and can make you more aware of how your body should be optimally aligned. These properties make it ideal for beginners and rehab patients.
When combined with a clean diet and a consistent exercise program, the plank can shape your body as well Strengthen your core. As the abs get stronger, the midsection gets stronger too. And for everyone out there, the plank offers the perfect basis for the six-pack look. With enough time, the board can also improve your balance and flexibility.
Remember, floorboards alone will not produce such results. To reap its full benefit, combine it with other core exercises as part of a consistent training plan. It's also good to know that abs are made in the kitchen. Hence, eating a healthy diet is the main reason for your success or failure.