Benefits and types of plank

 


One of the best exercises to strengthen core muscles is plank, all core muscles work in the plank exercise such as transverse abdominis,rectus abdominis,

Internal and external oblique muscles 

Making core muscles strong is important because it helps in daily movements, provide good posture,and reduce back pain 

       The most important benefits of plank 

1-strengthen the core muscles 

Core muscles are participate in the most of daily activity like weight lifting ,bending ,movement 

So the more your core muscles being strong the more you will do these tasks easily and you will be protected from injury 

2-improve posture 

A healthy posture helps in equally distribute the body weight  and reduce stress on your spine and lower back 

By doing plank exercise and strong core muscles you will improve your posture and it keeps you away  fom back pain 

3-boost your metabolism 

Plank exercises is considered on of the best workouts for those who want to loss fat specially in belly region  because plank improve circulation and makes your metabolism goes up ,and burn more fat and calorie 

4-increase  your strength 

Almost all muscles of your body work in plank workout so it is a great exercise to make your entire body strong 

5-improve flexibility 

Planks increase flexibility by extending all of your posterior muscle groups, including your shoulders, shoulder blades, and collarbone, as well as your hamstrings, arches of your feet, and toes. 

6-improve the health of cardiovascular 

            

             types of plank

Types plank 

1-forearm  plank 



In this type of plank 

Both your hands and elbows should come in contact with floor 

This exercise targets a group of muscles like 

Leg ,arm,core,and back muscles

2-side plank 

This types of plank mostly targets the oblique muscles of abdomen so it is a great workout for those who want a stronger oblique muscles 

3-leg lift plank 

How to do it?

Go to forearm plank position or basic plank position rise one of the legs and hold  for a few seconds 

Then do the same thing with your other leg

4-mountain climber 

Despite that it is a type of plank it is also considered the best cardio exercises 

So it strengthens core muscles and increase metabolism to burn fat and more calorie 

5-plank crunch 

This type is combination of two exercises 

Crunching your abdomen while you are in the plank position 

By doing this type of plank all muscles of your core and back work 



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