planking longer is better experts say its useless
Planking has become a popular fitness exercise in recent years, attracting celebrities, fitness enthusiasts, and beginners alike.
So, what makes planking so popular? Why do so many people practice it?
Planking offers numerous benefits, including training the endurance of abdominal muscles, back muscles, and core muscles.Moreover, planking not only works on your superficial muscles but also targets deep core muscles like the transverse abdominis (many core muscles are deep muscles hidden beneath the superficial muscles you often train, such as the rectus abdominis).
A strong core can tighten your waist and abdomen, enhance cognitive function, and prevent the aging of bones and muscles. Not to mention, a strong core can give you a confident waistline, making you look great in clothes (or out of them).
However, these benefits are contingent on performing the exercise with proper form.
You might be able to hold a plank for three, five, or even ten minutes, but have you ever scrutinized your posture?Do you notice your form deteriorating after holding for one minute?
Does your lower back start to sag?
Do you lift your head?
Or stick your butt out?
Incorrect form not only fails to provide the intended benefits but also increases the risk of injury, causing more pain in your waist and abdomen.
Some people focus solely on the duration of their planks, often compensating with poor form.So, is holding a plank for longer really better?
The answer is:Shorter durations with more repetitions are more effective!
Recently, Dr. Stuart McGill, a renowned expert in back research, stated that shortening the duration of each plank while increasing the frequency is more beneficial.
Reports indicate that Stuart suggests an ideal routine of three sets, each held for 10 seconds. He also mentioned that holding a plank for several minutes continuously is not helpful. He said, "Apart from claiming a record, such exercise is useless. Essentially, for the average person, doing multiple planks of 10 seconds each is best."
Therefore, practicing with proper form and technique is essential to effectively train the target muscles and achieve the desired results.
Are you doing it correctly?
Lie face down with your legs extended backward.
Bend your elbows and place your forearms on the ground. Clench your fists or lay your hands flat on the ground.
Bend your knees, placing your body weight between your knees and forearms, then push up with your forearms, lifting your shoulders and straightening your legs.
Control the movement, lowering your shoulders until you feel them gather in your upper back. Hold for the required duration.
While performing the exercise, avoid holding your breath and try to maintain even breathing.
For beginners, it is recommended to do shorter, more frequent sessions.
(Ensure each movement is absolutely correct to reduce the risk of injury)
Beginners should aim tohold for 30 seconds, with a maximum of 2 minutes, doing three sets per day..
For experienced fitness enthusiasts, basic planking might not be challenging. Here are some variations to try!
Forearm plank with single leg extension
Start in a forearm plank position, lifting and lowering one leg at a time. Keep your body in a straight line throughout.
Forearm plank with single knee drop
In a forearm plank, keep your hips level and parallel to the ground. Bend your left knee towards the ground as you inhale, then straighten it as you exhale. Alternate sides as needed.
Chaturanga
In a high plank position, lift your chest and shoulders, tuck your tailbone. Slightly rotate your legs inward, lower your body until your upper arms are parallel to your spine. Tuck your tailbone down, tighten your abdomen, and keep your body in a straight line from shoulders to heels.
Spiderman plank
In a forearm plank, keep your body in a straight line, move your left knee towards your left elbow. Hold, then return to the starting position and repeat with the right leg. Alternate legs until you can no longer maintain proper form.
Extended arm plank
In a forearm plank, tighten your abdominal muscles and lift your left arm off the ground. Hold for the required duration, then relax and return to the starting position. Alternate arms.
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Some content above is from "The Complete Book of High-Intensity Training: 501 Exercises for Building Muscle, Losing Fat, and Sculpting Your Body," published by People's Posts and Telecommunications Press.
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