In recent years, the "plank" has become a popular fitness trend. Often referred to as "the most effective exercise for weight loss," it promises visible results in just a few minutes a day. Even well-known figures like Pan Shiyi and other celebrities have shared their plank achievements on Weibo, encouraging many people to join the "plank community." But what exactly is a plank, and is it really as beneficial as it seems?
The plank is one of the most common core-strengthening exercises. The basic movement involves lying face down, with your forearms shoulder-width apart and elbows directly under your shoulders. Your upper arms and torso should form a 90-degree angle, while your toes are together, reducing the support area. Keep your neck straight, eyes looking forward and slightly downward, and your chest lifted so that your head, shoulders, hips, and legs all align in a straight line. Make sure to engage your abdominal and pelvic floor muscles, keeping your spine in its natural curve. Breathe naturally, avoid holding your breath, and ensure your hips don’t sag or tilt sideways.
Though simple in appearance, the plank targets multiple muscle groups, including the back, abdomen, lower back, glutes, and core muscles such as the diaphragm and adductors. In fact, almost every daily movement—like walking, sitting, or even sneezing—involves the core. A strong core can improve overall mobility, stability, and performance in other physical activities. It's the foundation for better athletic performance and injury prevention.
However, claims that doing planks for just a few minutes a day can lead to significant weight loss are somewhat exaggerated. Compared to aerobic exercises like running or brisk walking, planks burn far fewer calories. To effectively burn fat, long-term aerobic activity combined with reduced calorie intake is more effective. There’s no scientific evidence that local exercises can target specific areas for fat loss. While planks may help increase your basal metabolic rate, they are best used as an auxiliary tool for weight management rather than a primary method.
Proper form is key when performing planks. Beginners should start slowly, focusing on maintaining correct posture. If your body starts to sag or twist, stop immediately. Avoid forcing yourself into positions you're not ready for. Once you master the basics, gradually increase the duration. You can break your session into 4–6 sets, each lasting 20–30 seconds, with no more than 20 seconds of rest between sets. The total time doesn't need to be long—most adults who can hold a plank for over a minute are already meeting the standard.
It's also important to note that many people perform planks incorrectly. Common mistakes include lifting the hips too high or letting them drop, having the arms not aligned vertically, tilting the head too far back or forward, or allowing the body to shift side to side. These errors can reduce the effectiveness of the exercise and potentially cause strain on the neck or lower back. Always keep your hips, waist, and legs in a straight line. Before starting, warm up for 10–15 minutes. Older individuals or those with joint issues can modify the exercise by placing their knees on the ground and bending their calves at a 90-degree angle. Those with lumbar disc herniation should consult a doctor before attempting planks to avoid worsening their condition.
If you're looking to increase the difficulty, you can try the "8-step plank challenge":
1. Hold the standard plank for 30 seconds.
2. Lift your right hand forward and hold for 15 seconds.
3. Switch to your left hand and hold for another 15 seconds.
4. Do a double-elbow plank and lift your right leg for 15 seconds.
5. Switch to your left leg and hold for 15 seconds.
6. Raise both legs and support with your right elbow and left leg for 15 seconds.
7. Raise your right hand and left leg, supporting with your left elbow and right leg for 15 seconds.
8. Return to the standard plank and hold for 30 seconds.
Planking is a great way to build core strength, but it's essential to do it correctly and consistently. Whether you're a beginner or advanced, focus on quality over quantity and listen to your body. With time and proper technique, you'll see real improvements in your strength and overall fitness.
When using, put the original on the first layer of the copy table, then take the normal A4 printing paper or drawing manuscript on the original, plug in the power supply to light the copy table, press the brightness you want, so it is very clear If you can see the pattern on the original clearly, you can directly copy the pattern according to the pattern. After you draw it, you can have two identical artworks!
LED Light Pad,A1 LED Light Pad,Copy Table, Light Transmission Table
Guangdong Jishengke Industrial Co.,Ltd , https://www.jskpad.com