A body-weight position. Plank. Wall sit.
A wall sit or a plank, so a body-weight position exercise, is a wonderful way to strengthen all your body muscles. By holding a plank or a wall sit, you are working with the whole core. However some people think that such exercises work only while your muscles start to shake and you feel the serious burn. Is it true though? Does the plank work only when you really feel it?
The importance of a plank
Plank is an excellent exercise whenever you have back or shoulder pain and a poor posture. It will strength your body and you work on all the muscles at once. So this exercise is the perfect solution for busy people.
Your core is made up of several muscle groups and covers your abdominals, back, hips, pelvis, and buttocks. A weak core can cause all kinds of problems. – says Matthew Solan from Harvard Men’s Health Watch.
How long should you hold a plank?
The time of holding a plank or a wall sit doesn’t really matter in a meaning of doing this exercise properly. Of course when you hold it longer, the exercise is more effective afterwards but it’s not about its proper effectiveness in the exact moment. All the change in your body happens… after the workout when the body repairs the muscles.
Shaking means that you are hitting your maximum capability. Of course it will maximize the results but it is really not necessary to hold a plank or a wall sit for a very long period of time. For some people it can even do more damage. 30 seconds, 1 minute or up to 2 minutes plank will be perfect for any healthy and fit person.
Focus on doing multiple sets of smaller amounts of time. – says Eric L’Italien from Harvard Spaulding Rehabilitation Center.
Two minutes is often considered the maximum, and you don’t get much more benefit after that. -adds L’Italien.
When you should do a plank? In the beginning of the workout? At the end?
Some people say it is better to perform a plank in the beginning of the workout. They say it helps them to strength the muscles before heavy lifting, martial arts and other exercises. But is it true? Others do a plank at the end of their workout because they want to maximize their performance without any harm to the previous exercises.
What is the solution then? You should check how your body responds while trying it before and after. Then you can decide when is the right moment for you. Everybody is different. The most important indicator is how you feel afterwards and the results you see.
Written by Monika Mozgala
I’m Monika Mozgala, the founder, and editor of The Blonde Taste. My main purpose is to write practical articles that will be useful for people interested in fitness, lifestyle and beauty. I’ve spent couple years in the US where I also finished high school. The last 6 years I’ve spent working as an editor for many editorial offices in Poland, including SHAPE Poland Deputy-in-Chief position and head of it’s digital version. If you want to get in touch with me, hit me up here or on my Instagram.