Benefits of plank support for women Benefits of plank support for women

Plank is a more professional muscle training method. Many women like to do this exercise because it can exercise muscles all over our body. So let us learn about the benefits of plank for women.

1. Improve the body's basal metabolic rate

Compared with other waist and abdomen exercises, plank exercises can consume more calories.

2. Reduce the risk of back and spinal injuries

Doing planks strengthens and solidifies your muscles, which ensures that there is not too much stress on your spine and back. According to the American Council on Exercise, planks can not only reduce back pain, but also provide strong support for your back, especially the upper back area.

3. Improve your body posture

Plank exercises will improve your core muscles, which can greatly improve your ability to stand and stabilize your posture. So, after you have been doing plank exercises for a period of time, you can always maintain the correct sitting posture. Because the core muscles have a profound impact on the overall condition of the neck, shoulders, chest and back.

4. Strengthen your core muscles and improve your athletic ability

The plank exercise mainly exercises the core muscles, including the transverse abdominal muscles, oblique abdominal muscles, rectus abdominis, and gluteal muscles.

By doing planks, you can strengthen these muscles. When these muscles are strengthened, you will notice an improvement in your athletic ability. Strengthening the transverse abdominal muscles will allow you to lift heavier weights. Strengthening the rectus abdominis will allow you to jump higher. Strengthening the oblique abdominal muscles will allow you to stabilize your side bends and twists. Strengthening the gluteal muscles will give you a stronger back and a more symmetrical body.

1. Lose weight.

If women do plank exercises for a long time, the fat that has originally increased can be slowly reduced, and the weight loss effect is quite obvious.

2. Body shaping.

If you are not fat, but your figure is not curvy, doing plank at this time can also play a certain role in body shaping.

3. Improve balance.

When practicing plank, you can exercise the muscles of your entire body, and it can also greatly improve your stability and balance.

4. Improve personal temperament.

Look at people who practice yoga regularly and those who practice plank regularly. Do they all have different levels of temperament improvement? As long as you persist, it won’t be long before you improve your personal charm.

How to do plank at home for women

Prepare a yoga mat at home, then lie on it, lift your upper body and use your elbows as support, put your legs together and use your toes as support points, lift your whole body, and then lift your buttocks and bend your waist for 1 minute. You can also use your palms to the ground as support, but beginners are recommended to use elbows for support, which can last longer. After you have done it for a while, you can change your posture, such as lifting your legs when supporting, alternating between the left and right legs. Or you can make the starting action of running, and lift your legs alternately to reduce the fat on your thighs.

Correct posture for women to do plank support

1. The shoulders, hips, knees and ankles of the body should form a straight line.

2. Slightly retract your chin and keep your head upright, avoiding tilting your head back or lowering it excessively.

3. Keep your chest up and abdomen in, do not arch your upper back excessively and do not collapse your lower back.

4. Straighten your knees naturally, but don't overextend them.

5. Maintain normal breathing and avoid holding your breath.