what will happen if you plank every day for 1 minute?

Planking is a simple, yet effective exercise that can provide numerous benefits for your body. By holding a plank position for just one minute every day, you can improve your core strength, posture, and overall fitness. Let's take a closer look at what will happen if you plank every day for 1 minute.

Improved Core Strength

One of the primary benefits of planking is that it strengthens the muscles of your core, which includes your abs, lower back, and hips. By holding a plank position, you engage all of these muscles and force them to work together to maintain a stable position. Over time, this can lead to increased core strength, which can improve your athletic performance, reduce your risk of back pain, and enhance your overall fitness level.

Reduced Risk of Back Pain

Back pain is a common problem that affects millions of people around the world. One of the leading causes of back pain is weak core muscles, which can put extra strain on your spine and lead to discomfort and injury. By strengthening your core through planking, you can reduce your risk of back pain and improve your spinal alignment. This can help you move more comfortably and with greater ease, whether you're working out or performing everyday activities.

Increased Stability and Balance

Planking requires you to hold a stable position, which can improve your balance and stability. By engaging your core muscles, you create a strong foundation for your body, which can help you maintain your balance even when you're moving or performing other exercises. This can be particularly helpful for athletes, dancers, and anyone who needs to maintain good balance for their job or hobbies.

Improved Posture

Poor posture is a common problem that can lead to a range of health issues, including back pain, neck pain, and headaches. By strengthening your core through planking, you can improve your posture and reduce your risk of these problems. A strong core helps you maintain good spinal alignment, which can make it easier to sit and stand up straight, even for extended periods of time.

How to Plank Safely and Effectively

If you're new to planking, it's important to start slowly and gradually build up your endurance. Begin by holding a plank position for 10-20 seconds at a time, and gradually increase your time as your core strength improves. It's also important to maintain proper form while planking to avoid injury. Here's how to plank safely and effectively:

Start by getting into a push-up position, with your hands and toes on the floor and your body in a straight line.

Lower yourself down onto your forearms, keeping your elbows directly beneath your shoulders.

Engage your core muscles and lift your body up into a straight line from head to heels. Avoid arching your back or sagging your hips.

Hold the plank position for as long as you can, aiming for at least 1 minute.

To release the plank, lower your knees to the floor and rest for a few seconds.

In conclusion, planking is a simple yet effective exercise that can provide numerous benefits for your body. By holding a plank position for just one minute every day, you can improve your core strength, posture, and overall fitness. Remember to start slowly and gradually build up your endurance, and maintain proper form to avoid injury. With consistent practice, you can enjoy the many benefits of planking and improve your overall health and wellbeing.

However, it is important to note that planking alone is not a complete exercise program. It is important to incorporate other forms of exercise and physical activity into your routine to achieve a well-rounded fitness level. It is also important to listen to your body and avoid pushing yourself too hard, especially if you are new to exercise or have any underlying health conditions.