​​Doing 1 Minute Plank Every Day Will Do This To Your Body
Do you want to keep yourself fit but don’t have enough time for the gym?
Here is good news for you, you can transform your body and get lots of health benefits
by simply doing one minute plank daily. Let me guess; you must be thinking; what can this
simple 1-minute exercise; can do to your body, Well when I first get, to know about plank,
I was like, that is so easy, it is not going to do anything. But after actually trying it,
I can tell you it is anything but not easy, and you can get some real benefits by doing it.
So are you ready to know about the benefits of doing a plank?
In today’s video, we will share with you the 13 surprising health benefits
of doing planks every day.
#1. Planks will improve your posture A good posture improves your spine health,
reduces the risk of neck and back pain, and enhances your personality, and you can get all
this by doing a simple one-minute exercise, plank. According to the National Institutes of Health,
a good posture means standing straight and tall with your shoulders back and; your stomach pulled
in; A very similar to a position when you are doing a plank. It strengthens your core muscles,
including your abdominal muscles, back muscles, and the muscles around the pelvis and since
these muscles help your body hold its weight, making them stronger gives you a good posture.
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#2. Planks help get rid of back pain
If you are one with; a sedentary lifestyle and your work involve sitting all day at a desk,
there is a high chance of frequent back pain. Doing plank will reduce the stiffness and pain;
that comes with sitting down all day by taking off unnecessary stress in the spinal regions.
It also strengthens your muscles and spine, reducing the risk of any future injuries. So
next time during your busy days, don't forget to take a short break, for doing a plank.
#3. You will be happier and less stressed
Are you feeling a little down? How about doing some planks? No, I am not crazy; it can make you
happy. Planks are not only; good for your physical health but; are also beneficial for mental health.
You feel a good stretch in your muscles, and they feel more relaxed and light
which makes you feel happier. Moreover, while planking, your heart rate increases,
and your body produces endorphins, a happy hormone, making you less stressed and anxious.
#4. You’ll become better coordinated Can you stand on one foot? If not,
your abdominal muscles most likely are not strong enough. Performing the plank;
regularly will help your body become more coordinated and improve your balance. When
you hold your body in a plank position muscles, learn to endure and build stability. It will give
you more control over your body movements, which can especially be helpful in sports or dancing.
#5. Planking will improve your metabolism Though it does not involve many movements
like sit-ups and crunches, it can still improve your metabolism; wondering how?
It helps build your core muscles, and healthy, strong muscles mean you will burn more calories
even when you are doing nothing. With this, it can also help you lose weight,
though you may feel more hungry that's just because of good metabolism and if you eat a
good diet and continue doing planks, no one can stop you from becoming fit and healthy.
#6. Improve your flexibility
Plank not only strengthens your core muscles but can also increase your flexibility.
According to Ashley Dean, a fitness trainer, the plank also focuses on secondary muscles that don't
get much attention usually; like the shoulder blades, hamstrings, and balls of your feet,
resulting in improved balance and range of motion. Improved flexibility also reduces the risk of
injuries, muscle soreness, and fractures. So are you ready to become fit and healthy; by doing this
simple 1-minute exercise. It may feel challenging at the start but will get better with time.
#7. One of the best core exercises
It is one of the best core exercises, as it involves all the main groups of core muscles,
including transverse and oblique abdominal muscles and the buttocks. Their strengthening
will give you an increased ability to lift heavy weights, form a waistline, and support
the back. A study published in the journal Physical Therapy Rehabilitation Science shows
that plank exercise strengthens the core muscles effectively and can use as general medical care.
#8. Enhances Bone and Joint Health
It helps to alleviate stress on joints and makes your bones strong. A study published in
the journal Endocrinology and Metabolism shows that isometric bodyweight exercises like plank
reduce the loss of bone and muscle mass. It stimulates the osteogenic process (formation
of bone) by exposing them to load exceeding those experienced during daily life activities.
#9. Planks aid in preventing injury Exercise is not just about making your
body look good but; is also for strengthening the body, and that is; exactly; what planks do. It
builds the core muscles, which reduces the risk of injuries and pain. A weak core fails to hold the
body weight and causes earlier fatigue and more pressure on other muscles, inducing injuries in
places like hips, hamstrings, and inner thighs. A study published in the Journal of Athletic
Training shows that core stability exercises like plank prevent injuries and keep you fit.
#10. Reduces belly fat Are you worried about your stubborn
belly fat? Maybe doing some planks in a day can solve your problem. According to a study published
in the International Journal of Physiotherapy and Research, doing planks regularly for 30 days can
effectively reduce waist circumference and belly fat. It works by involving multiple muscles,
which results in extra burning of calories and increased metabolism. It mainly focuses
on your abdominal muscles and gives you a more defined core and sculpted abdominal.
#11. Shapes Your Glutes Another set of muscles that the plank acts
upon is the glutes, commonly referred to as butt. It is beneficial for those who want to get that
popular look of a nice rounded butt. However, the benefits it brings are not only aesthetic; working
on your glutes helps support your back. Having stronger glute muscles means when you do certain
activities such as simply sitting, the pressure on your back is less, so it comes under less strain.
#12. Improves Focus and Concentration
You are on your hands, your back is straight, your gaze is steady, and you are 100 percent connected
head to toe, Sure it benefits your body, but it also develops a deeper mental focus
and helps you win the day. Plus, setting a new personal record time for holding a plank
gives you a feeling of accomplishment and creates competition in yourself, and lifts your mood.
#13. Fit for all levels of expertise No worries, if you don't have enough time,
you are a beginner with no personal trainer or gym membership because you can do this
exercise anywhere with ease. You only need your bodyweight and floor to do this exercise,
plus it is simple and easy to learn. If you are a beginner, you may find it difficult to
hold a plank for 1 minute, you can start with 30 seconds and increase gradually,
and if you are an expert, you can try modified forms of planks.
So are you ready to add planks to your daily life? You can modify it according to your body's needs.
Start with 15 to 30 seconds hold and gradually increase your time. Make two minutes your maximum
time limit. No matter how fit you are, it is a great exercise to incorporate into your life.
Will you start doing plank after watching this video? Let us know in the comment section below.
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