Advertising
Advertising

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.

Advertising

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.

    Advertising

    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.

    Advertising

    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.

    Advertising

      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

      More by this author

      Dr. Jamie Schwandt

      Lean Six Sigma Master Black Belt & Red Team Critical Thinker

      10 Hacks to Increase Your Brain IQ, Focus and Creativity 9 Game Changing Tips on How to Write Goals (and Reach Them!) Creative Brain Test: 10 Best Ways To Test Your Creative Intelligence How to Be a Maverick and Develop a Maverick Mindset Being Self Aware Is the Key to Success: How to Boost Self Awareness

      Trending in Health

      1 9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep 2 How Guided Meditation for Sleep Improves Your Mindset While Awake 3 Signs of Postnatal Depression And What to Do When It Strikes 4 The Best Way to Sleep to Relieve the 7 Most Common Ailments 5 9 Best Sleep Tracker Apps To Help You Get Adequate Sleep

      Read Next

      Advertising
      Advertising

      Last Updated on December 13, 2018

      12 Practical Tips To Stay Fit For Christmas

      12 Practical Tips To Stay Fit For Christmas

      Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

      A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

      1. Eat Before Heading Out

      First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

      Advertising

      2. Select The Treats

      Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

      3. Avoid Skipping Meals

      Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

      4. Drink With Moderation

      It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

      Advertising

      5. Be Active

      You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

      6. Get Out Of The House

      Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

      7. Don’t Skip Your Strength Workouts

      Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

      Advertising

      8. Set Realistic Goals

      You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

      9. Enjoy Yourself

      Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

      10. Drink A Lot Of Water

      This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

      Advertising

      11. Eat Less And More Often

      Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

      12. Prioritize Your Workouts

      Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

      So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

      Happy Holidays everyone!

      Featured photo credit: rawpixel via unsplash.com

      Read Next