Benefits Of Planking Exercise | How To Transform Your Body With Planks
What if you do 1 minute plank for 30 days? Are there any special benefits of planking exercise? Or are there especially great benefits of doing planks for men? In this video we discuss how to transform your body with planks, benefits of doing planks everyday, different kinds of planks, and why are planks good for you. If you've ever asked the question is the plank a good exercise or what happens if i do planks everyday? Well, watch the rest of the video to find the answers.
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Timestamps:
Introduction - 0:00
Plank benefits - 00:27
Plank variations - 02:00
Planks for beginners - 03:52
End card - 04:15
Summary:
Planks are said to be one of the most effective exercises for strengthening your core. They work both your upper and lower body muscles and are considered a strength training exercise which gives the added advantage of affecting your testosterone levels positively. In this video, we discuss the many benefits of doing planks, several variations of planks you can do to keep things interesting, and how to get started with planks safely if you’re a beginner. The first benefit of planks we discuss is a flatter and firmer belly: If you do planks daily, it helps to strengthen your inner ab muscles which are called your transverse abdominis muscles. This is because when in a plank position, you activate these muscles to help hold your organs in. This then helps to strengthen those muscles and lead to a firmer and flatter midsection. #2. It prevents low back pain: Planks require very little movement and reduces your risk of injury. And because they work all your core muscles at once, they can help to reduce or maybe even totally eliminate low back pain. #3. It burns calories all through the day: Because planks work several major muscles in your body, doing them daily helps your body build and maintain lean muscle mass which leads to a boost in metabolism. This is because more muscle equals more calories being burnt throughout the day. #4. It can increase your testosterone levels: It can help increase short and long-term testosterone levels: As mentioned earlier, strength training exercises help to increase testosterone levels. Research suggest that strength training exercises do not only help increase your testosterone levels right after you do them but also increases testosterone over time. In one study, it was found that testosterone levels increased in both young and older men after doing strength training exercise. Now although the basic planks are great, if you get bored easily, it may be more fun to add more plank variations to your routine as you get stronger at doing planks. Some great plank variations include, 1. Forearm planks: To do them get down on the ground with your forearms directly beneath your shoulders. Extend your hand, lengthen your body, tuck your tailbone and engage your glutes, triceps, and abs. Tuck your toes under and lift your knees such that your body forms a straight line and your spine is not arching toward the ground. Hold this position for 20 or 30 seconds as you work your way up to 1 minute or even longer. 2. Forearm to full plank: Begin with a forearm plank and then straighten one arm while lifting yourself into a full plank. Switch arms and repeat for 30 seconds for 1 set. Try to perform 3 sets and do more as you get stronger. 3. Planks with shoulder taps: Begin in a full plank position and while keeping your abs tight lift one arm and touch the opposite shoulder. Repeat with other arm and alternate between both arms. Repeat about 10 times and aim to do repetitions that last up to 30 seconds. You can do more as you get stronger. 4. Mountain climbers...
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