Ditch the classic ab workout and replace it with this simple pose

Strengthening the core

Sit-ups are a classic abdominal exercise performed by lying on your back and using your body weight to lift your torso up, strengthening and toning your abdominal muscles. This exercise will also work your back and gluteal muscles.

But now, planks are the gold standard for core training, while classic crunches and sit-ups have fallen out of favor.

Strengthening your core 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.

To perform well in almost any sport, you need a strong core. A stronger core also makes everyday life easier, leading to fewer injuries, better posture and balance, and less back pain.

According toThe New York Times, your core is more than just your abdominal muscles. Your abdominal muscles are just one of the major muscle groups that make up your core, which also includes the deep muscles in your pelvis, hips, back, diaphragm…

Without strong core muscles, you lose strength. If your core muscles are weak, the ligaments in your back can become strained, causing back pain. Your core muscles also provide stability.

To improve core strength, Sivan Fagan, a Maryland-based fitness trainer, asks his clients to do exercises like side planks. These exercises work deep core muscles like the pelvic floor muscles, transverse abdominis, the innermost abdominal muscles that attach to the ribs, pelvis, and spine, and the important back muscles that run along the spine.

Why plank exercises are better than sit-ups-up?

According to Harvard Medical School, the reason is that sit-ups are hard on your back. They force the spine to curve toward the floor and engage the hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back. When the hip flexors are tight, it can cause lower back discomfort.

Additionally, plank exercises better balance the muscles in the front, sides, and back of the body compared to crunches and sit-ups, which only target a few muscles.

In addition, when doing sit-ups, many people use the force in their neck to lift their body, which puts pressure on the neck and spine. This is also the cause of back pain and injury.

Finally, activities of daily living such as bathing, getting out of bed or walking, as well as sports and recreational activities, require your muscles to work together, not in isolation. Whereas sit-ups or crunches only strengthen certain muscle groups.

Plank exercises help strengthen all the core muscles you use every day, helping you to have a stronger and more balanced body. Plank is a classic exercise that requires little coordination and no equipment.

How long should you hold a plank?

The world record for holding a plank is over four hours, but luckily, you don’t need to spend that long. Most experts say 10 to 30 seconds is enough.

Focus on doing smaller intervals. As you progress, you can extend your plank to a minute or even two. Or you can try variations of the plank.

Benefits of plank pose

According toCleveland Clinic, the plank pose brings many benefits. Specifically:

- Protect your back: Your core muscles need to be strong to protect your spine when doing things that can cause back pain, such as picking up your child or bending forward to unload the dishwasher.

-Preventing exercise-related injuries: It is difficult to do squats, deadlifts, etc. without strong abdominal muscles. Planks give you better core strength to sustain these movements.

- Improve posture: Doing planks alone won't improve your posture, but muscle memory can. If you can remember to brace yourself throughout the day, it can help keep your back straight whether you're sitting or standing.

- Boost mental health: Exercise can have a positive impact on our mental health. It is important to breathe while doing planks to continue working your core muscles./.