To Plank or Not to Plank or Rather How Long to Hold the DAMN PLANK

Not gonna lie – trying my bosslady best to get my gym routine back on track isn’t easy – as we all know and been there.

BUT I’m going to give it my BossLady best – so I got:

my FitBit watch charged and ready to go ✓

my TuPac and Biggie on the playlist ✓

my ear phones charged ✓

my favorite Chrome Supps XAA – APPLE ready to keep me hydrated ✓

my workout routine specially designed for me by my trainer Yolanda ✓

Then I see Yolanda wants me to PLANK – my first thought is OH HEEEELLLL NO – BUT then I thought if I’m going to do this – then let’s do this…

So I PLANK and honey – let me tell you – that PLANK shit is hard…. But I did it – 10 whole seconds…. not long but I did it….. and today I’ll be back to add to the 10….

Since my trainer insisted I integrate planks I needed to do my own research to learn what the benefits of planking are (if any). I found, not just one, but five benefits of doing planks:

  1. A Toned Belly (sign me up)
    Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.
  2. Reduce Back Pain (chronic lower back pain #me) 
    Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back. According to the American Council on Exercise (ACE):
    “Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”
  3. Flexibility (fingers crossed – who doesn’t want to be flexible)
    While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.
  4. Improve Your Mood (I’m no expert as this is only my 2nd week but #4 is TRUTH)
    Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.
  5. Improve Your Balance and Posture (ok – the side plank – baby steps)
    To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

Point to my thoughts on TO PLANK OR NOT TO PLANK is – WE ALL GOTTA START SOMEWHERE – YESTERDAY MINE JUST HAPPENED TO BE THAT DAMN PLANK…..BUT I DID IT and you can to (cheesy but true).

Be Great, Do You & Laugh

xo

BossLady Disclosure: I did NOT look anything close those girls in this picture…. gotta keep it 100!

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