When you think of olive oil, what’s the first association that you make with it? That it’s lovely for dipping bread into, or drizzling on a salad?
Most people know that olive oil is full of monounsaturated fatty acids (MUFAs!) which lower cholesterol and have additional benefits like improving blood clotting and regulating insulin, but few really do their research on why it’s so good for us. Extra-virgin olive oil (EVOO) is an anti-inflammatory and natural antioxidant that keep cells and blood vessels healthy and strong, and it’s a great source of Vitamin E and beta carotene. Some researchers have claimed that a diet rich in EVOO—such as a Mediterranean diet that’s also rich in vegetables, legumes, and whole grains—can also lower one’s risk of cancer rather significantly.
Olive oil has been shown to improve bone health, cognitive (brain) function, and digestive health: with the latter, EVOO seems to help slow the growth of “bad” bacteria in the gut, while encouraging the growth of beneficial belly flora—much like active-culture yoghurt.
Apparently the best type of oil you can use is extra-virgin oil from Spain, though it’s best not to heat it up: lower-grade olive oils are better for actual cooking, while EVOO is best for dipping and drizzling, so keep that in mind if you plan to incorporate more olive oil into your life.
With all of these great internal benefits from olive oil, it’s understandable that few would even consider using this amazing oil for anything other than a condiment. In actuality, it has some wonderful uses that go beyond its popularity as a dressing for your favourite greens:
1. Olive oil as skincare
Skin can get dry and scaly in wintertime, so consider using olive oil to moisturise it back to its full glory: the next time you take a bath or shower, massage some olive oil into your skin while it’s still damp, and you’ll notice results almost immediately. For particularly dry feet and hands, slather on the oil just before bed and then put on cotton socks and gloves to keep the oil in place as you sleep. The results you’ll see in the morning will be downright astonishing.
You can use olive oil as a lip conditioner, to moisturise and soften cuticles around your nails, and can even be dabbed onto babies’ bottoms to help ease diaper rash.
This stuff is also great for your hair: a bit of oil can be rubbed into the scalp an hour before washing to help alleviate dandruff, and can also be applied to the ends of your hair if they’re dry and splitting. Pets can benefit from topical olive oil as well, particularly on rough paw-pads.
Oil-pulling is an ancient Ayurvedic technique that has been lauded the world over for its therapeutic benefits. Basically, a tablespoon of oil is gargled and swished around the mouth for 15-20 minutes a few times a day, and then spat out. How does this help your body? Apparently it acts like a detoxifier, drawing all kinds of bacteria, mucus, and toxins out of your body in much the same way that oil in your car’s engine collects all the dirt and debris within it. People have claimed that it can alleviate everything from arthritis and allergies to chronic fatigue and PMS.
3. Hairball relief
Hopefully this isn’t something you suffer from, but it works wonders for pet cats: adding ½ a teaspoon to your cat’s food every day can help to either prevent or alleviate hairball issues, and will also make their coats softer and more lustrous.
4. It adds moisture to cakes
With its Vitamin E content and dense moisture, olive oil not only makes cakes, cupcakes and muffins rich and moist, it also extends the life of them as it keeps them from drying out too quickly. Olive oil will also add extra nutrients to the cakes, and can be used in lieu of butter to make them lower in calories and more heart-friendly.
5. As wood polish
In addition to all of these amazing benefits, you can also use olive oil to polish wooden furniture and floors, though it seems like a terrible waste to use such a great oil for this sort of thing. If you’re going to go this route, make sure to use a low grade of oil so you don’t break the heats of all the craftspeople who work so hard to press the extra-virgin stuff.
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.
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.
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.
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.
What will 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 abdominus, the 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:
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
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.
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 – shoulders, shoulder 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
Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms.
Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
Your head is relaxed and you should be looking at the floor.
Hold the position for as long as you can.
Remember to breathe. Inhale and exhale slowly and steadily.
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!
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
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.
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.
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.
Who Should Be Cautious Doing The Plank?
You need to be cautious doing Planking exercises if any of these risks apply to you:
After prolapse surgery
Pelvic pain conditions
Weak or poorly functioning pelvic floor muscles
Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.