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7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion.

Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also, they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However, for them to be most effective, you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

Think you’re too late to start training your muscle, wrong! Here’s the proof.

One exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

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By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

7 Things that happen when you start doing planks every day

    1. You’ll improve core definition and performance

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

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          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup 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.

                Watch the video if you have any doubt!

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                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  It’s all about hacking your body by building a lasting habit like this.

                  Who should be cautious doing the plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

                  • Adam Evans — BioHacker, competitive athlete, researcher in health and fitness
                  • Candace Rhodes — A fitness coach to help women achieve amazing toned bodies
                  • Richard Adefioye — A writer with an unquenchable passion for healthy living and productivity

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                  Szabo Laszlo

                  Content Marketer and Fitness Enthusiast

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                  Last Updated on February 11, 2020

                  50 Habits of Highly Successful People You Should Learn

                  50 Habits of Highly Successful People You Should Learn

                  If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

                  That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

                  Here’re 50 habits of successful people you should learn:

                  1. Believe It to See It

                  Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

                  2. See Problems as a Wonderful Gift

                  While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

                  3. Keep Looking for Solutions

                  Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

                  4. Remember It’s All About the Journey

                  Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

                  5. Feel the Fear and Do It Anyway

                  There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

                  6. Always Ask Productive Questions

                  It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

                  7. Understand the Best Waste of Energy Is Complaining

                  Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

                  8. Don’t Play the Blame Game

                  Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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                  9. Maximize Your Strengths

                  Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

                  10. Be in It to Win It

                  Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

                  11. Know That Success Attracts Success

                  People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

                  12. Actually Choose to Be Successful

                  Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

                  13. Visualize, Visualize, Visualize!

                  You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

                  14. Be a One-Off Original

                  Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

                  15. The Perfect Time to Act Is Now

                  Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

                  16. Keep Learning, Keep Growing

                  Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

                  17. Always Look on the Bright Side of Life

                  Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

                  18. Having a Bad Day? Do It Anyway!

                  We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

                  19. Sometimes Risky Business Is Needed

                  Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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                  20. Accept Challenge All the Time

                  Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

                  21. Make Your Own Luck

                  In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

                  22. Ignite Your Initiative

                  While many people are reactive, successful people are proactive – taking action before they have to.

                  23. Be the Master of Your Emotions

                  Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

                  24. Champion in Communication

                  Consciously working on effective communication skills gets anyone closer to success.

                  25. Plan Your Life Strategically

                  Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

                  26. Become Exceptional at What You Do

                  To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

                  27. Choose to Live Outside of Your Comfort Zone

                  While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

                  28. Live by Core Values

                  Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

                  29. Realize Money Isn’t Everything

                  Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

                  30. Don’t Get Carried Away

                  Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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                  31. Self-Worth Is Not Tied to Success

                  Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

                  32. Kindness Breeds Kindness (And Success)

                  Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

                  33. More Humility, Less Arrogance

                  Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

                  34. Change Opens New Doors

                  People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

                  35. Success Requires a Healthy Body

                  It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

                  36. Laziness Just Doesn’t Exist

                  Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

                  37. Resilience by the Bucket Load

                  When difficulty strikes, most would throw in the towel, but successful people are just warming up.

                  38. Feedback Is Just Another Chance to Improve

                  How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

                  39. Your Vibe Attracts Your Tribe

                  If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

                  40. Can’t Control It? Forget It

                  Successful people don’t invest time or emotional energy into things which they have no control of.

                  41. Swim Against the Tide

                  Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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                  42. Alone Time Is Valuable Time

                  More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

                  43. Self-Standard Is Higher Than Most

                  Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

                  44. Failure Isn’t Rationalized

                  While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

                  45. Down Time Is an Important Part of a Routine

                  Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

                  46. Career Isn’t Who You Are, It’s What You Do

                  Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

                  47. Be Interested in Only the Path of Resistance

                  While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

                  48. Follow Through

                  Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

                  49. Invest in All Your Dimensions

                  We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

                  50. Put Your Money Where Your Mouth Is

                  To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

                  So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

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                  Featured photo credit: Juan Jose via unsplash.com

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