No one likes them, let’s be honest. But incorporating planking into your daily routine will strengthen your core and help to reduce back pain while promoting proper posture.
Dr. Jinger Gottschall, assistant professor of kinesiology at Penn State University says, “They maintain the stability of the core muscles, which support proper posture by safeguarding an erect position and proper alignment of the spine.”
The rise in popularity in planking is astounding and with good reason. Planking has replaced the sit-up as the most effective way to gain core strength in not only your abs, but your back, shoulders, neck and buttocks. And the great part is planking can be done anywhere, any time, and it only takes a few minutes a day.
To do a plank, lift your body (the trunk portion) off the ground, making sure to hold it in a straight line. It is as simple as that. Start with 30 seconds at a time for 3 repetitions and work your way up to longer and more repetitions. Go at your own pace and remember, it’s better to do less time and more repetitions than to risk injury by pushing yourself to hold the plank position too long.
So less than 2 minutes a day and you can be well on your way to a life without back pain. For more information, Jill Rodriguez has an exceptional video on how to plank at the beginner, intermediate and advanced levels.