What 30 Seconds Of Planking Can Do To Your Body

May 23, 2017

If there's one workout routine that I can easily squeeze into my so-called busy schedule everyday, it's planking. You don't need any special equipment in doing the basic plank and you only need to devote at least 30 seconds of your precious time but the benefit is incredible. Me and my blogger friends tried the TRX Suspension Trainer Plank on the above photo for a level up planking experience and it was awesome.

Looks easy? Actually, not. I could only endure 15 seconds when I started. I challenged myself to last longer until I can do it for 90 seconds. If you find out what happens to your body when you plank, you'll definitely be motivated to last longer.

You'll have a flat and toned stomach

We all dream of having an ab we can flaunt, right? I still do. I haven't achieved that yet. But I'm working towards that goal. Try planking for a few seconds. As in NOW. Can you feel your stomach muscles tightening? Planking can activate your six-pack muscles way much better than crunches. 

Core strengthening

I have scoliosis and my rehabilitation medicine doctor has stressed out the importance of strengthening my core muscles (the muscles around the trunk and pelvis). Having a strong core helps support my back. I actually have core strengthening exercises for physical rehab. Holding the plank position for at least 30 seconds can already do wonder for the core muscle group. 

You'll have a strong back

Planking should involve the muscles on your stomach and should not put any pressure on your back. Proper position should maintain your neutral spine position. 

The plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain. (American Council on Exercise)

Improved posture

I used to tend to slouch which is really bad for my back. Strengthened core muscles leads to a better posture. Planking also helps prevent postural deficiencies. 

How to do planking

1. Get yourself into a push up position. Bend your elbows and make sure that you rest your weight on your forearms.

2. Your body should form a straight line from shoulders to ankles. Your head, shoulders and hips should not slouch.

3. Tighten your core muscles  by pulling your stomach into your spine.

4. Hold this position for 15 to 30 seconds depending on what you are able for. Don't push yourself too much especially if you are just starting with planking. It is better to maintain a proper form for a shorter period of time than to hold improper form for a long time. 

5. Rest for a minute and repeat three to five times.

Doing this everyday will make it easier for you to hold much longer. You'd be surprised also by the amount of sweat your body will produce with a routine that has minimal movement.

Share with me how long can you hold :)