One of the biggest concerns of staying at home for an indefinite period is the lack of exposure to fresh air, sunlight, and no chance for burning calories by simple activities like walking and running errands.
Moreover, an unfit body is also under an increased risk of getting affected by diseases. With gyms shut down and an indefinite lockdown imposed upon us due to the global pandemic of Corona Virus (COVID19), it might seem hard to keep our body weight and hence our health, at an optimum level.
But, what if we tell you that a simple, strengthening exercise such as the plank can help you deal with the problem most effectively?
In this article, we will discuss 8 amazing benefits of doing just a one minute plank every day. So, get ready with your yoga mats, for here we go!
What Is A Plank And How To Properly Perform It?
Plank is a highly effective, strengthening exercise. The idea of a plank is to hold and maintain the weight of one’s entire body on the forearms, for a definite period.
The highlight of this exercise is that although it takes only a few minutes to perform it, you get results within a short duration of time. The body in the plank position resembles a plank of wood, and that is how it got the name.
There are many types of plank positions which one can practice. For example, the forearm plank, the one-arm plank, reach plank, side plank, rotating plank, etc. The most commonly practiced plank, however, is the forearm plank.
To perform the forearm plank, follow the steps given below:
- Sit on the mat on your knees.
- Pitch forward and placing your hands to the front, balance your body on your hands and forearms.
- Your arms should form a 90-degree angle with the forearms on the mat.
- Push your knees upward from the mat.
- Your body should be balanced on the forearms, with only your toes and forearms touching the mat.
- Make sure that the body is in a straight line resembling a real wooden plank. Your body should be only a few inches above the ground.
- Make sure your elbows are aligned straight down your shoulders and that you hold your head facing the floor.
- Hold this position for a few seconds, starting with 10 seconds. Bring the body back downwards, and rest for a few seconds before proceeding for another rep.
- It is advisable to do 6 reps of 10 seconds each while doing a one minute plank, for beginners. However, you can also hold the plank for longer or shorter durations depending upon your capacity and level of practice.
Note: In the case of medical history or chronic illness, it is highly advisable to consult a doctor before planning and starting the workout regimen.
8 Benefits of Doing One Minute Plank Every Day
1. Stronger core
While holding a plank, more than one muscle of your body is under exertion. Planks are highly beneficial to strengthen the muscles of your neck, shoulders, arms, abdomen, back, hips, and legs.
When your core muscles strengthen, your overall health improves within no time.
2. Better posture
Since most of our work involves sitting and slouching on a chair, there is a high risk of poor posture. By performing a one minute plank daily, the structure of your back and spine improves.
This, in turn, improves the posture and shape of your body. You can also happily bid goodbye to your back pain forever!
3. Increased metabolism
Doing a one minute plank is an all-in-one package when it comes to burning calories. Since it involves exertion of the entire body, you will burn fat easier and faster by doing a plank.
If you’re planning to lose weight, the plank workout alone can help you burn calories without the need for an extensive workout regimen. Say hello to faster weight loss!
4. Better balance and coordination
By performing a plank every day, in addition to the muscles, the bones and joints in your body get stronger. This will help you in balancing the body easily while standing for long hours. It also enhances the overall balance of the body during any movement.
5. Enhanced Flexibility
For beginners, exercising for long periods or trying new postures might be challenging. The best way to begin your regimen is to start with a one minute plank for a month.
Doing a plank improves flexibility in your muscles, which will hence help you in doing any other exercise or posture within a short time. Additionally, with improved flexibility, one can perform daily activities with greater ease.
Also Read: 15 Yoga Asanas to Try For Weight Loss
6. Increased Productivity
By practicing a one minute plank daily, your body muscles improve, your metabolism rises and you’re more coordinated. All these physical aspects show a positive impact on your performance.
A healthier and energetic body helps you perform your daily job and activities more efficiently. Your productivity increases, thus making a great, lasting impression in your social life.
7. Enhanced Immunity
The plank workout creates a powerful impact on your health, by improving your overall strength. A stronger body can provide better resistance to diseases.
Hence, a one minute plank practiced daily, promises an enhanced immunity in the long run.
8. Happier you!
It all ultimately comes down to this, if whatever you’re doing makes you happy or not. Well, thanks to your daily plank workout, you will feel less stressed and happier as it helps improve your mood.
This is because performing the plank affects the working of your nervous system. Studies prove that this simple exercise can help you battle depression and anxiety more effectively.
It is important to maintain your health during the current lockdown. Try out these 12 super easy tips to lose weight at home!
Do we need to convince anymore to get you down on the plank position?
You surely can spare a minute out of the 1440 minutes in a day, to help your body with all these benefits, can’t you?
So, say hello to a healthier life and get started with doing a one minute plank daily, right from today on!
See Also: How To Gain Muscles With Dumbbells?
This guest post is written by Garima from God of Small Things.