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Plank is a popular bodyweight exercise that targets the core muscles, primarily the rectus abdominis, transverse abdominis, and erector spinae. It involves holding a static position in a push-up-like position, with the body in a straight line from head to heels, while supporting the weight on the forearms and toes.
Muscles involved:
Plank works on multiple muscle groups in the body, including:
Rectus Abdominis - this muscle runs along the front of the abdomen and helps to flex the trunk.
Transverse Abdominis - the deepest layer of the abdominal muscles that provides stability to the spine and pelvis.
Erector Spinae - the muscles located on either side of the spine that helps to extend the spine.
Glutes - the buttock muscles that help to stabilize the pelvis.
Shoulders and Scapular muscles - these muscles stabilize the shoulder girdle and maintain the position of the body during the plank exercise.
Benefits:
Core Strength - Plank exercise primarily targets the core muscles, which include the abs, obliques, and lower back muscles. This helps to strengthen the muscles that support the spine and improve posture.
Improved Balance and Stability - The plank exercise also engages the glutes, shoulders, and scapular muscles, which improves overall stability and balance.
Reduced Risk of Back Pain - Stronger core muscles can help to reduce the risk of back pain and improve spinal alignment.
Increased Flexibility - Plank exercise also stretches the muscles in the shoulders, hamstrings, and arches of the feet, which can improve overall flexibility.
Better Athletic Performance - A stronger core can help to improve overall athletic performance, including better balance, stability, and power.
Overall, the plank is an effective way to target multiple muscle groups and improve core strength, stability, and balance, which can lead to better posture, reduced risk of back pain, and improved athletic performance.
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