Benefits Of Plank For Your Body

[veiga10]

The recent Coronavirus pandemic has us all locked inside our homes. While it is a sad truth that, we cannot go for a run out or hit the gym for a cardio workout, this can be an opportunity to discover ways to make our bodies and mind more self-reliant.

Ancient Indian scriptures mention that, our physical movements need to be coordinated to connect our body to the mind and soul, so that, with each step, our Being aligns with the Universe.

An important exercise is the Plank pose- a simple, isometric exercise which engages major muscle groups of the body in a single pose. This one exercise can work wonders, literally, from head to toe and help build strength and stability in the body- 60 seconds at a time.

What is a Plank ?
Simply put, the plank is a 2- step position :

(i)Getting into the Plank pose:
Lie on your stomach and gently lift your torso on your elbows and toes while keeping your back straight. Your body should be in a straight line from neck to heels. Do not exert force to move up or down but simply hold the pose by tightening your core muscles.

Now comes the hard part !.

(ii) Hold the Plank pose:
Once you are in plank, engage and hold as follows :

Squeeze your belly button (abdominal muscles) towards your spine while keeping your back straight.
Then squeeze your thigh muscles (quadriceps) and buttocks (gluteal muscles) as much as possible.
Pull back your shoulders from your ears, keep your neck straight and breathe.
Hold this position for 60 seconds. For beginners, start with a few seconds and gradually progress to 60 seconds. Switch from elbow to forearm plank in order to hold the pose for longer. You will definitely feel a burn in your muscles and some shaking or quivering in the body. That just means you are burning calories !

Why should I do the Plank pose ?
Exercise is not always fun. Even a 10 minute workout can seem daunting to many of us, leading sedentary lifestyles, requiring habits like sitting slumped in a chair for hours at end, even when we work from home. We always think about working towards a healthier routine with a regular exercise schedule but somehow, it never happens because of lack of time, resources, motivation or all of them clubbed together !

Moreover, exercising in a gym or running in a public park can be scary for us introverts! We want a good body but we don't want to interact with other, sweaty people - *shivers in horror*

You can literally Plonk in a Plank anywhere! It can be the bedroom floor or out in the sun in your balcony or garden (AVOID BATHROOMS- Caution ! Wet, Slippery Floor ! ). A 60 second Plank done a couple of times a day can give you a great core exercise. Add some basic stretches to have body movement restored even when you don't move around a lot.

The Plank pose is a Bodyweight exercise, i.e. you only use your own weight to enhance your bio motor skills like endurance, speed, flexibility and balance. There is no need for equipment of any kind and people of all ages, who are capable, can get into a plank as part of their exercise. You can use the Plank like a starting point of a marathon and gradually incorporate more exercise in order to build your own, personalized exercise routine.
CLICK ON THE LINK BELOW FOR THE TUTURIAL VIDEO

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[daniel327]

The recent Coronavirus pandemic has us all locked inside our homes.

No, it hasn't.