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Planking: Great Exercise To Shore Up Your Core Mucle and Help You Lose Abdominal Fat

What Is Planking?

Planking is an exercise fad that had quickly became a huge hit.  Also known as the Lying Down Game, it is an activity consisting of lying face down—sometimes in an unusual or incongruous location. Both hands must touch the sides of the body. Some players compete to find the most unusual and original location in which to play. The term “planking” refers to mimicking a wooden plank. It is a great exercise to condition your core and build resistance in the abdominal area. It does not require any additional equipment and can be done everywhere.

lose abdominal fatWhat It Does To Your Body?

Planking can be considered as one of the best exercise for stomach, abdomen and back. It can shore up your core and builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings.

The Importance of Core Strength

Abdominal muscles must provide support for our entire back and spinal column. In doing so, they also play a vital role in preventing injuries. However, for them to perform this function successfully, our core muscles have to be strong and trained on a regular basis. What all this means is that doing plank exercises every day is a great way to strengthen your core, and in doing so, support your spine.

Related Article: Maximize Your Exercise Routine With These Right-At-Home Workout Equipment

The Major Benefits of Planking

  • Toned belly – Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.
  • Reduce back pain – Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back.
  • Flexibility – While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.
  • Improve balance and posture – To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball.

How To Hold A Plank Position

  1. Get into push up position on the floor.
  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  4. Your head is relaxed and you should be looking at the floor.
  5. Hold the position for as long as you can.
  6. Remember to breathe. Inhale and exhale slowly and steadily.
  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

Do Not Commit These Plank Mistakes:

  1. Allowing your hips, head, or shoulders to drop
  2. Placing your hands too close together, which creates internal rotation and instability at your shoulder joint
  3. Holding your breath
  4. Trying to hold the position too long – it is better to maintain proper form for a shorter period of time than to hold improper form for longer.

Be Cautious Doing Planking Exercises If You Have These Risks:

  • Prolapse – a condition in which one or more of the pelvic organs comes down or bulges into or out of the vagina, often with the sensation of ‘something coming down below’. The pelvic organs consist of the uterus, bowel and bladder.
  • After prolapse surgery
  • Pelvic pain conditions
  • Weak or poorly functioning pelvic floor muscles
  • Previous childbirth
  • Overweight

Have you ever tried planking to help with your weight loss goals? Share us your thoughts and experience. Meanwhile, follow us on Facebook  and Twitter or sign up to our newsletter for more of weight loss tips weekly

 

Zumba For Weight Loss

zumba for weight lossZumba is an aerobic dance style, with classes of fluctuating intensity lasting for about an hour to an hour and half. Most trainers start the session with warm-up training followed by Zumba dancing. Usually, salsa and hip hop music is played during the sessions. Mostly the dancing is done in dark rooms or rooms lit with disco or dim lights, as it helps people who feel shy dancing with others or who think they cannot dance. (more…)

Healthy Weight Loss: Regularity Is The Key

Making lifestyle changes doesn’t come naturally. You need to plan and make it happen. Weight loss is 70% food and 30% workout. The key to healthy weight loss is checking your food consumption. The issue that arises in the mind is to decide how many calories to consume. Weight loss entirely depends on the metabolic rate of your body.

To lose weight you just must eat lesser than your requisite calorie intake or you need to increase your calorie expenditure through increased physical action. Taking out time for a workout is difficult, but if you want to drop your size, you can continue to do it by consuming the right kinds of food and in the right quantity.

Here are some easy steps to weight loss:

  • Cut out sugar and deep-fried foods from your diet. Oil, which is what fried foods are cooked in, is full of fat.  Fat is high in calories.  Eating a lot of calories tends to lead to being overweight- which leads to issues like diabetes and heart diseases.
  • Eat smaller and more regular meals. Start eating at least five times a day at an interval of 2-2.5 hours. It helps in preventing from overeating and also gives relief from acidity.
  • Eat gradually, stop before you get full. Practice rating your hunger level before you eat and then again when you are finished eating. If you do this each time you eat, you will become more familiar with your eating patterns. When you eat in response to physical hunger, you gradually experience a sense of satisfaction. This is your body telling you that the hunger is gone. You may not be attuned to your body’s signals, or you may choose to continue eating for other reasons, but then it is your mind deciding how much to eat, not your body.
  • Eat desserts in the morning. It is the time when body’s digestion is at its highest. You can digest the large amount of food in the middle of 7:00 a.m. to 10:00 a.m.
  • No desserts, coffee or tea after evening.
  • Finish your dinner at least 2 hours earlier before sleeping and also try to avoid heavy food at dinner.
  • Add plenty of fruits in your diet. Have fruits on the empty stomach or after the workout.  Avoid having fruits after your food.

But the most important point to be kept in mind is never to go on a complete diet. Extreme diets are not justifiable and don’t work. Eat your favorite food but in moderation. Also diet doesn’t mean giving up on desserts or fried food and treats completely. Treat yourself once a week with your favorite food. This way it will not make you deprived of whatever thing you crave for.

Last but not the least, Exercise regularly. Without exercise, you will not get the complete benefits of your healthy eating. The only thing you need to remember is that REGULARITY IS THE KEY and in the end it is all about willpower and MIND ABOVE MATTER.

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