Skip the classic abdominal exercise and replace it with this simple pose.
According to Harvard Medical School, sit-ups were once considered the way to get a toned stomach and a slimmer waist. However, planks are now the gold standard for strengthening the core muscles.
Strengthen your core muscles.
Sit-ups are a classic abdominal exercise performed by lying on your back and using your body weight to lift your torso, strengthening and toning your abdominal muscles. This exercise will also work your back and gluteal muscles.
However, planks are now the gold standard for strengthening your core muscles. Meanwhile, classic crunches and sit-ups are no longer as popular.
Strengthening your core muscles is one of the best things you can do for your health as you age. Core exercises not only help reduce pain but also improve your balance and increase your flexibility.
Sit-ups can be difficult for your back. Photo: Getty Images
To perform well in most sports, you need a strong body. A stronger core also makes daily life easier, leading to fewer injuries, better posture and balance, and less back pain.
According toThe New York TimesThe core muscles aren't just your abdominal muscles. The abdominal muscles are just one of the main muscle groups that make up the core; it also includes deep muscles in your pelvis, hips, back, diaphragm, and more.
Without strong core muscles, you lose strength. If your core muscles are weak, the ligaments in your back can become strained, causing back pain. Core muscles also provide you with stability.
To improve core strength, Sivan Fagan, a Maryland-based fitness trainer, has his clients perform exercises like the side plank. These exercises target deep core muscles such as the pelvic floor muscles, transverse abdominal muscles, the innermost abdominal muscles attached to the ribs, pelvis, and spine, and the important back muscle group that runs along the spine…
Why are planks better than sit-ups?-up?
According to Harvard Medical School, the reason is that sit-ups put strain on your back. They force the spine to curve downwards towards the floor and engage the hip flexor muscles, which run from the thighs to the lumbar vertebrae in the lower back. When the hip flexor muscles are tightened, it can cause discomfort in the lower back.
Additionally, plank exercises provide better balance to the muscles in the front, sides, and back of the body compared to crunches and sit-ups, which only target certain muscles.
In addition, when doing sit-ups, many people use their neck muscles to lift their bodies, which puts pressure on the neck and spine. This is also a cause of back pain and injury.
Ultimately, daily activities like showering, getting out of bed, or walking, as well as sports and recreational activities, require your muscles to work together, not separately. Meanwhile, sit-ups or crunches only strengthen certain muscle groups.
The plank exercise helps strengthen all the core muscle groups you use daily, helping you achieve a healthier and more toned body. The plank is a classic exercise that requires minimal coordination and no equipment.
How long should you hold the plank position?
The plank position helps strengthen core muscles. Photo: Onfit
The world record for holding a plank is over 4 hours, but luckily, you don't need to spend that much time. Most experts say 10 to 30 seconds is enough.
Focus on doing it in smaller intervals. As you progress, you can extend your plank position to a maximum of one or even two minutes. Or you can try variations of the plank position.
Benefits of the plank position
According tofine ClinicThe plank position offers many benefits. Specifically:
- Protect your back: Strong core muscles are essential to protect your spine when doing tasks that can cause back pain, such as lifting your baby or bending forward to retrieve items from the dishwasher.
ButPreventing exercise-related injuries: You can hardly perform squats, lift weights, etc., without injury if you don't have strong abdominal muscles. The plank position provides you with better core strength to maintain stability during these movements.
- Improved posture: Just doing planks won't improve your posture, but muscle memory can. If you can remember to tense your muscles throughout the day, it can help keep your back straight whether you're sitting or standing.
- Boosting mental health: Exercise can have a positive impact on our mental health. It's important to breathe properly while doing planks to keep your core muscles engaged.
