What is planking? Trend, Exercise, Benefits, Correct Plank
What is planking?
Planking is an isometric core strengthening exercise that involves holding a push-up position for as long as possible. Your forearms, elbows, and toes support your body in a straight line, forming a rigid plank.
It's a simple exercise that requires no equipment and can be done anywhere. Despite its apparent simplicity, planking engages multiple muscle groups, making it an effective workout for your core, shoulders, back, and legs.
What is a planking trend?
Planking became a global phenomenon in 2010 when the "Planking" craze swept the internet. People challenged themselves and others to hold planks in increasingly bizarre and dangerous locations, often capturing their feats in photos and videos shared online.
While the initial craze has faded, planking remains a popular exercise, incorporated into various workout routines for its effectiveness and ease of performance.
What is planking exercise?
The plank exercise is a static bodyweight exercise that strengthens your core muscles, including your:
- Rectus abdominis (six-pack muscles)
- Transverse abdominis (deep core muscle)
- Obliques (side core muscles)
It also engages other muscle groups, such as your:
- Shoulders
- Back
- Glutes
- Legs
What are planking benefits?
Planking offers several benefits, including:
- Improved core strength: A strong core is essential for good posture, stability, and preventing back pain. Planking effectively targets your core muscles, leading to a stronger and more stable midsection.
- Increased metabolism: Planking is an isometric exercise, meaning your muscles are under tension but not moving. This type of exercise can help boost your metabolism and burn more calories, even at rest.
- Enhanced posture: Strong core muscles support proper posture, and planking can help improve your alignment and reduce slouching.
- Reduced risk of injury: A strong core can help stabilize your spine and protect you from injuries, especially in the lower back.
- Improved balance and coordination: Planking requires balancing your body weight on your forearms and toes, which can improve your overall balance and coordination.
How to know if you are doing plank correctly?
To ensure you're performing the plank correctly and maximizing its benefits, follow these tips:
- Engage your core: Keep your stomach muscles drawn in and tight throughout the exercise.
- Maintain a straight line: Your body should form a straight line from head to heels, avoiding sagging hips or arching your back.
- Keep your shoulders down: Relax your shoulders and avoid shrugging them towards your ears.
- Look down at the floor: Focus your gaze slightly in front of you, not directly ahead, to help keep your neck neutral.
- Breathe normally: Don't hold your breath while planking. Continue to breathe evenly and rhythmically throughout the exercise.
How long should a beginner hold a plank?
If you're new to planking, start by holding the position for 10-20 seconds and gradually increase the duration as you get stronger. Aim for three sets of planks with 30-second holds as you progress.
What was the point of planking?
The original purpose of planking wasn't necessarily a viral trend or exercise. It was likely developed as a Pilates exercise to strengthen the core and improve stability. However, the 2010 "Planking" craze popularized exercise as a global challenge and fitness trend.
Is 1-minute plank a day enough?
While a 1-minute plank daily is better than none, it might not be enough for significant results. If you're looking to challenge yourself and maximize the benefits of planking, aim for longer holds or add variations to your routine. You can try different plank variations like side planks, high planks, or medicine ball planks to target different muscle groups and keep your workouts engaging.
Remember, consistency is key. Doing shorter planks regularly is more effective than doing long planks sporadically. So, find a duration and routine that works for you and stick with it to reap the rewards of planking.
