Strengthening the trunk muscles, how many planks should I do?

In order to prevent back pain and prevent a ‘bent’ posture, it is good to strengthen the core muscles. In other words, it is an exercise that strengthens the muscles around the middle of the body. Planks are considered one of the most effective exercises for strengthening the core muscles. This is an exercise that keeps you in a prone position and you can easily do it at home. Let’s go back to Plank.

◆ High cost efficiency exercise… You can do it easily anywhere, anytime

The key to the plank, a representative exercise that strengthens the torso that supports the body, such as the abdominal muscles and levator spinae, is to maintain a straight line with the floor from the shoulders to the ankles on after supporting the floor with both arms while lying down. It does not require any special skills, so even people with weak motor nerves can do it easily. Above all, it is one of the low cost and high efficiency exercises because you can do it right on the floor after lying down to rest.

◆ Strengthen the muscles of the spine and lower back… good posture is important

Planks strengthen the rectus abdominis (six pack) abdominal muscles and add strength to support the spinal muscles. Like a corset that tightens the waist, it also helps strengthen the transverse abdominis (corset muscle) that wraps around the stomach, waist, and lower back. If you have frequent back pain, this muscle is likely to be weak. However, if a person who does not have enough muscle strength takes time with bad posture, he will instead strain the back.

◆ Is it better to hold out for a long time? ‘Safety’ is the most important thing in exercise

There are people who brag about doing planks for a long time. If a person with high blood pressure or a beginner follows it, the after effects can be great. Safety is the most important exercise for my health. Aren’t you going to compete in the plank? People who do not take care of their physical condition and end up in hospital due to excessive exercise are fools. Exercise has to be enjoyable and appropriate for me.

◆ It is safe to start with 30 or 40 seconds and gradually increase the endurance time.

Of course, individual differences in planks are also large. The general guideline is 3 sets of 1 minute each. Once you get used to it, you can do 2 or 3 minutes or more. For those who find one minute too much, it is safe to start with 30 or 40 seconds and gradually increase the holding time. If you hold on for 30 seconds, take a break for 10 seconds, and then hold on for 30 seconds or 40 seconds again, the exercise effect will increase and you will be able to do it for 1 minute or 2 minutes . If you feel the muscle trembling in your arms and abdomen and feel the strength, the effect of the plank exercise appears.

◆ Concentrating on your breathing helps you to hold on… Application implementation is also possible

If you can hold out for 1 minute, you can increase the intensity of the exercise by putting your feet together and strengthening your stomach, buttocks and thighs. The plank is a full body exercise that not only strengthens the core, but also activates muscles in other parts of the body. Overall, it has the effect of improving stamina. It is a good idea to inhale deeply and exhale deeply while doing the plank. Focusing on your breathing will help you endure the plank steps.