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If You Can’t Hold This Pose For 50 Seconds, You Might Be Prone To Serious Health Problems

If You Can’t Hold This Pose For 50 Seconds, You Might Be Prone To Serious Health Problems

Are you looking for a specific exercise that will provide you with immense fitness and medical benefits? Are you looking for the most efficient exercise to shred your abs, strengthen your core, and improve your posture? If so, the plank exercise is right for you.

Most people think of our abdominal muscles when we discuss our core. These muscles are a significant component, but there are also other muscles that serve an integral role in the strength of our core. The muscles in our lower back, glutes, and hips play an important role to our core as well. Knowing this, we should all embrace the plank exercise because, if you can’t hold this pose for at least 50 seconds, then you might be prone to some serious health problems.[1]

What is the plank exercise?

Before we discuss some of these health concerns, let’s first take a look at what exactly the plank is. Proper form is important for maximizing this exercise. Learning how to perform the plank will help you improve your core, glutes, hamstrings, balance, posture, and overall fitness.

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To start a plank, enter the push-up position and hold your body off the ground. You should form and hold a straight line and follow the following steps:[2]

  • Hold your elbows directly under your shoulders; place wrists in line with your elbows.
  • Contract your abdominal muscles, squeeze your glutes and thighs (don’t forget to breath normally).
  • Hold the plank in the proper form. Beginners should shoot for 20-30 seconds; however, your goal should be at least 50 seconds.
  • Avoid dropping your head, shoulders, or hips.

    A weak core will lead to poor posture.

    Poor posture is a telltale sign of a weak core. You have all seen people with poor posture and there are a multitude of factors that can lead to this. Some of these factors include: stress at home, stress at work, slouching at a desk, and even staring down at your phone.

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    Our lower back and abdominal muscles assist us in stabilizing our spine. If our muscles are weak, this will cause us to slouch. Here are some quick tips to improve your posture:

    • Perform the plank exercise daily.
    • Stand up straight.
    • Pull your head back and up.
    • Move your cellphone to eye level.
    • Wear a posture belt.

    Lower back pain is a telltale sign of a weak core.

    A sure sign of weakness in our core is lower back pain. The curvature of our lumbar spine is negatively affected with a weak core. Lower back pain is one of our most common sources of pain.[3]

    Failure to improve your core can lead to serious health conditions. Here are a few tips to strengthen your core and lower back: exercise (such as the dynamic lumbar stabilization exercise), improve your posture, sleep in an optimal position, improve your flexibility, and of course, perform the plank exercise.

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    Poor balance is a sign that you may have a weak core.

    If your core muscles are weak, then how do you expect them to stabilize your body? Poor balance is not easy to identify. How we maintain our balance is a function of our senses along with coordinated movement from different areas of our body.[4]

    Here is a quick option for a balance test. Use the following steps and test your balance:[5]

    • Step 1: Extend one leg forward.
    • Step 2: Extend the same leg sideways.
    • Step 3: Extend the same leg backwards.
    • Step 4: Flex the same knee at a 90-degree angle.

    The inability to hollow your stomach is a sign of a weak core.

    An easy sign of a weak core is the inability to perform the stomach hollowing test. When you conduct this exercise, the intent is for your stomach to cave inwards when your abdomen contracts. You do this by taking a natural breath, pulling your abs in toward your spine, and holding it. If you lack the ability to do this, then you possess a weak core. See the image below for a visual representation of this exercise.

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      Overall weakness in your core muscles will lead to serious health conditions if not properly rectified. One guaranteed exercise that will improve every condition discussed in this article is the plank exercise. The benefits of performing the plank exercise are amazing. Not only will you strengthen your core, but you will also strengthen your lower back and upper body, improve your chances of avoiding injury, significantly improve your posture, and shred your abs!

      Most importantly, planks can be done anywhere. You do not need a gym membership, a personal trainer, or any equipment. Heck, do your planks naked if you want! Two things will happen when you embrace the plank – your fitness will improve and so will your overall health.

      So, what are you waiting for? Drop right now and start planking!

      Featured photo credit: Gymjunkies.com via gymjunkies.com

      Reference

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      Dr. Jamie Schwandt

      Lean Six Sigma Master Black Belt & Red Team Critical Thinker

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      Last Updated on January 11, 2021

      11 Hidden Benefits of Using Oil Diffusers

      11 Hidden Benefits of Using Oil Diffusers

      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

      Read on for 11 hidden benefits of using oil diffusers.

      1. Safe Scents That Make Sense

      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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      2. Stress Relief

      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

      3. Improved Sleep

      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

      4. Appetite Control

      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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      5. Bacteria and Mold Killing

      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

      6. Decongestion and Mucus Control

      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

      7. Mosquito Repellant

      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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      8. Pain Relief

      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

      9. The New Anti-Viral

      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

      10. Improved Cognitive Function

      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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      11. Money Saving

      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

      Featured photo credit: Jopeel Quimpo via unsplash.com

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