If you have not started planking still yet, it is the right time to think about it. Due to its benefits, planks are becoming very popular in the past few years. Do you want to achieve six-packs and toned core by following the proper steps of crunches and planks? Here is a detailed guide for beginners, continue reading.
No doubt, many people do not know the power and role of planks in building strong abs. It is because they are incorrectly doing plank exercises. If you want to see results from planks then it is vital to adopt the right form.
In this guide, I am going to tell you how to do planks to achieve the desired results. After following my techniques, you will be glad about your efforts.
What is better for Abs, Crunches, or Planks?
Indeed, planks are one of such beneficial exercises everyone should be doing on regular basis. The benefits of this exercise are deeper than the front of the bellies. You will be amazed to read that the planks are better than crunches. The reason is simple because crunches do not work on the core as compared to planks do in a short time. Moreover, you should not forget that the core consists of more muscles than the “six-pack”. It includes not only the area from the front of the stomach but also around the lower back.
Therefore, you need to do planks that strengthen the muscles that run down the side of the torso, six-pack muscles, the hips, the low back, and the innermost layer of muscles around the spine. Crunches focus solely on the six-pack muscles by ignoring most of these muscles. You can get the ripped abs but the core will remain weak. However, planks will not only make your six-pack muscles stronger but also the surrounding muscles.
Still not convinced? Read below another reason why you need to do planks instead of crunches for abs muscles.
Planks are Beneficial for Entire Body:
You believe it or not, planks are considered as a full-body exercise. When you hold yourself for a few seconds above the ground, all muscles from your calves to your shoulders are engaged. Moreover, planks make transverse abdominal muscles stronger to tighten your core as well as good for cushioning and supporting the spine. Unfortunately, people ignore that these muscles play a dominant role in strengthening their abs and core. If such muscles are healthy and strong, you can protect yourself from the bending of the spine disks and unnatural twisting.
On the other hand, crunches place the spine and muscles around it in a dangerous position. When you lift up and down, it develops unnatural compression. Moreover, these create pressure and stress on the lower part of your spine that may lead to low back pain and spinal injuries.
Logically speaking, planks are the best exercise especially if want to strengthen your core. These will be improving your low back muscles without putting you on the risk of any unexpected spinal injuries.
How to Do Planks:
People think planks are a simple exercise. They think lifting them on their elbows cannot be complicated. Unfortunately, they are wrong, and such are their deceive thoughts that lead to no results. I tell you the right form and what you need to do and what to avoid. Let us first talk about what you should not do in the right form of planks.
- Avoid wilting the hips toward the floor.
- Avoid pushing your butt in the air.
- Avoid dropping your head toward the floor.
Right Form to Do Planks:
- Your spine must be in a straight line from toe to head.
- Lift your body by engaging your glutes.
- Keep your abs muscles tighten.
- Your elbows must remain directly under your shoulders.
- Your shoulder blades must be moving back and down.
- Try to hold your body for at least 30 to 60 seconds.
An Important Thing to Remember:
You are doing planks in the wrong way if you feel the tension or burn in your lower back area or arms.
Plank Tips for Beginners:
Below are some of the most effective plank techniques for beginners.
- Place a towel or mat under your knees.
- Hands should be directly beneath your shoulders.
- Hold your body for 15 to 30 seconds.
- Try to engage your stomach muscles.
These are the plank variations that will provide you the maximum results in real-time. Your body will remain safe after following the above points, whether you are doing planks at home or the gym.