A plank exercise is considered the best activity to build up your core and abdomen, improving your body balance. It is mainly used in yoga and is loved by gym trainers. From beginners to experienced gym-goers, trainers often recommend practicing planks to everyone due to a large number of advantages.
And many questions arise, including does plank exercise increase height?
The following write-up will give you all the necessary information on the plank. Read on!
How do planks get so popular today?
That said, the plank got such quick favor in the fitness community because it delivers a great job in training the abdominals. While the main function of the abs is to freeze, not move, this exercise came out to work the abs the way they are supposed. It also helps keep the stability of the core muscles, which promotes proper posture by maintaining a straight position and correct alignment of the spine. Plus, it strengthens the shoulders and hips, promoting your balance if you do variations with your arm or leg.
This exercise is pretty safe because it mainly uses neutral spine loading, not trunk flexion, to strengthen the abs. Wonderfully, they are free and convenient to do anywhere without visiting a gym or buying any certain equipment.
Can you get taller by doing plank exercises?
Until now, there is no information claiming that doing plank exercises makes you grow taller. So, should you keep practicing them?
In fact, the plank pose might improve your posture, and that is a key. Having a good posture may help keep your bones aligned, lowering the risk of skeletal injuries as well as making your body leave less stress on your joints and bones. Plank exercise also develops strength in your core muscles, which gives you the power to prevent hunching while sitting or standing.
How to do a plank exercise?
Here is a simple step-by-step approach to practicing a basic plank pose for newbies.
- Begin with your body facing down on the floor and your hands directly under your shoulders.
- Use your toes to push your body upward and keep your chin tight to your neck.
- Make sure your body is in a straight line from your head to your toes.
- Avoid rising or lowering your hips too low and try to keep your hips straight.
- Look down and hold it for about 20 seconds.
The plank is also versatile in the number of different ways you can perform it. And each variation delivers better benefits for various areas of the body. Check them out now!
The side plank helps engage the side muscles of your core better than a standard plank.
- Lie on your right side on the floor.
- Hold yourself up on your right hand or forearm and lift yourself.
- Make sure to form your body into a triangle shape.
- Try to lift your free arm in the air to make the plank more difficult.
- And do not forget to switch sides.
Plank bird dog
This full-body exercise helps tighten your core as well as strengthen other areas to prevent lower back pain and promote your balance and posture.
- Begin in a plank position with your body in a straight line.
- Stretch your right arm and left leg at the same time.
- Hold this position for a couple of seconds and return to the starting position.
- Switch sides until finishing one set.
Removing one point of contact with the ground will boost the demand on your core.
- Start in a standard plank.
- Raise one leg toward the ceiling as far as possible, but avoid compressing your back.
- Maintain your hips parallel to the floor and then switch legs.
How long should you hold a plank?
Plank exercises for beginners are not easy.
If you find it hard to start, you should try a simple exercise. Lean up against a wall and slowly lower your body until your hands progress to table height, chair height, and then the floor. Also, if you feel tough to hold the position, the only way is to do your best. The more you practice it, the longer you can hold it.
Or try following time goals based on the level of expertise to help you do it better.
- Starters – 20 to 30 seconds
- Average – at least 1 minute
- Good – 2 minutes
- Excellent – 3 minutes
- Expert – 5 minutes
You can improve by promoting the different muscles required when you do a plank. Try some exercises below to boost your muscular strength and endurance.
- Crunches and sit-ups
- Leg lifts
- Lower back extensions
Another important thing to hold your plank longer is to pay attention to breathing. The more you breathe, the more oxygen your muscles receive for fuel. This also keeps your mind off the difficulty. So, make sure you breathe steadily.
What are common mistakes you should avoid during planks?
Plank exercises help target the whole body to promote your posture and reduce your back pain. So, it is necessary to get your plank in a proper position, or a sloppy plank might lead to a risk of unexpected injuries. Below are some common posture mistakes you might engage in.
Raise your butt to the sky
The planks do not look like the downward dog position. You need to keep your back flat so that your abs feel engaged from the top to the bottom.
Sag your hips
Sagging your hips might release the core muscles where you want to target and even put an extra strain on the shoulders and lower back. To correct the posture, you need to keep your hips in line with your shoulders.
Collapse your lower back
To keep your torso flat, in turn, your spine safe, you should ask a friend to gently put a yardstick or broomstick on your back. Make sure the top of the stick makes contact with your head, and the bottom rests between your butt.
Let your head drop
While you mainly focus on maintaining your back, hips, and butt in the correct position, it is necessary to pay attention to your head and neck as an extension of your back. Keep your eyes on the floor about a foot in front of your hands to maintain your neck in a neutral position.
Wander your arms
Do not keep your supporting arms too far away from your body to avoid strain on your wrist, shoulder, and neck. For a proper side plank position, you should align your supporting hand directly over your shoulder and hold the other hand high above with your legs stretched out.
Forget to breathe
When you are in a strenuous position, you tend to hold your breath. But this might bring on dizziness and nausea, which are unpleasant and unhealthy for your brain.
Focus too much on the timer
Remember that quality is more important than the number of seconds ticking away. Do it until your back begins to bow or your shoulders begin to sink, then take a break and start again.
Planking is a simple exercise you should add to your workout schedule since it helps strengthen your body core and promote your posture, making you appear leaner and taller. But you should avoid the common mistakes mentioned above and focus on maintaining a proper plank position to get all the benefits from doing this exercise.
Time to work out and have fun!
- Related post: How To Get Taller at 14?
Mike Nikko is a blogger with over 15 years of experience. I will bring you the best product reviews and other useful life experiences, tips to increase height, tips to improve health… If you have any questions, feel free to ask Mike Nikko!