If you’ve ever seen a plank challenge online, you may have wondered how long you can hold this position for. Many people say a 1 minute plank is equivalent to 20-50 push-ups.
However, it is important to note that the longer you hold a plank, the harder it is to do. It is also a good idea to take rest days. Here we will discuss everything about 1 minute plank is equivalent to how many push-ups.
It Strengthens Your Core
A plank is an exercise that strengthens your core muscles. It also increases your endurance and stability, which makes it easier to perform other exercises like push-ups and sit-ups. It can also improve your posture and reduce back pain.
Holding a plank for 1 minute can be difficult, but it is an excellent way to build core strength and enhance your overall fitness level. But like any other exercise, it is best to start slowly and increase your time as you improve your strength.
Ideally, you should hold your plank for 10 seconds, relax for five to 10 seconds, then engage the same muscles again for another 10-second interval. Repeating this cycle three to six times gives you the same benefits as if you did one full plank for 30 to 60 seconds, says Sklar.
To make your plank more challenging, try adding in some variations to the original exercise. For example, instead of holding the standard plank position, try lifting one leg and lowering it. Doing this helps build strength and stamina in your core muscles, glutes, obliques, shoulders, lats, biceps, and wrist flexors.
You can use hand weights to challenge your ability to maintain the plank for a longer duration. You can also use your own body weight to build up your endurance. For example, instead of using your arms to support you in the plank position, shift your weight to your feet and flex your knees.
Your abdominal, hip, and back muscles are responsible for maintaining your body in a straight line while a plank is performed. It is important to keep your abs tight and the position of your shoulders, back, and body in a straight line, as well.
If you are a beginner, you should try to do a plank for 30 seconds on your first attempt, and then slowly increase the amount of time you spend in the plank by five-second increments over time. This will help you to get stronger without overdoing it, Rosenberg says.
A good strategy is to do planks at different times throughout the day, such as right after waking up or before going to bed. This way, you don’t have to think of it as a big exercise session.
It Burns Calories
Planking is one of the most effective exercises for burning calories. It’s a full-body exercise that works every major muscle group, including your core.
It also improves balance, strength and endurance. Plus, it can boost your metabolism and help you lose weight and keep it off long-term.
You can use different variations of the plank to maximize its calorie-burning effects. For instance, you can use a resistance band to stretch out your wrists and increase the intensity of the workout.
Aside from burning calories, a plank can be used to tone your arms and build upper body strength. It can be paired with other exercises, such as lunges or bicep curls.
The best way to get the most benefit from a plank is to make sure you are doing it correctly. You should hold the position as straight as you can for 10 to 30 seconds.
As you hold the position, you should push your elbows into the floor and squeeze your quads, glutes and core muscles. This is what will burn the most calories, says Rosenberg.
In addition, planks also engage your back muscles. This is because you’re trying to keep yourself stabilized in the posture, he says.
But be aware that a lot of people who aren’t very strong or experienced at planking struggle to hold it for the entire minute. That’s why it’s best to start with shorter sets and then gradually increase the time in five-second increments.
Another variation is to do a forearm plank, in which you extend your hands directly in front of your elbows. This is harder than the traditional version, but it still works your shoulders and triceps.
Ideally, you should be able to maintain the same level of stability for the whole minute. If you can’t, drop to the ground and rest for a few seconds until you can maintain your form again.
While a plank can be challenging, it’s much more effective than sit-ups or crunches because it targets your core muscles. That’s why a lot of people are turning to it as part of their fitness routine. It can also help relieve stress, tension and anxiety.
It Improves Posture
Planks are a fantastic exercise for improving posture, as they strengthen your core muscles and reduce the risk of injury to other parts of your body. They also improve balance, stability, and flexibility, which can all help prevent back pain.
It’s a great exercise for all ages and fitness levels, and it can be done at any time of day or night. Just be sure to take a break if you feel like your body is getting tired.
Performing a few reps of the plank each day can have a big impact on your overall health. Studies have shown that regular planking can lower your blood pressure, improve cholesterol and blood sugar levels, increase energy levels, and improve muscle strength.
This is because it strengthens the rectus abdominis (a large abdominal muscle that runs from your navel to your shoulders), the transversus abdominis (another deep abdominal muscle that wraps around your sides and spine), and the obliques. These muscle groups are often neglected in many exercises, and they’re crucial for maintaining proper posture.
In addition, the exercise can help strengthen the shoulder girdle and rhomboids, which are important for keeping your spine straight. This can lead to improved balance and reduced risks of injuries in the shoulders, arms, legs, and hips.
It can also reduce the stress of daily life, which can have a positive effect on your mental health. It can improve your mood, help you relax, and even reduce anxiety or depression.
Another benefit of the plank is that it makes your posterior muscles – those in the back of your body, including your glutes and the muscles around your shoulder blades – much more flexible. This is particularly beneficial if you suffer from a chronic back condition, as it can help to improve the strength of your shoulders and neck.
If you’re a beginner, try starting with a few seconds and progressing to 60 seconds as you become more comfortable. It’s important to practice planking regularly for a few weeks before you attempt longer durations, as it will take some time to build your strength and endurance.
It Reduces Back Pain
One of the best ways to reduce back pain is to strengthen your core muscles. Planking is a great way to do this, as it targets the deep abdominal muscles, ensuring that your spine stays in a healthy position.
It is also a good exercise for improving flexibility, which can help prevent back pain by reducing the stress on your joints and ligaments. You can do many different variations of planks to target the specific muscle groups you want to target.
For example, if you have a lot of back pain, you can do an exercise called the forearm plank, which is similar to the standard plank except that your body weight rests on your forearms and elbows instead of your legs. You can also try the 2-minute plank, which is similar to the traditional plank but requires you to hold it for two minutes.
A study from the American Council on Exercise found that performing a plank is actually very effective in reducing lower back pain. This is because it targets all the major core muscles without causing any movement, thereby strengthening them.
Another effective plank exercise is the side plank, which targets the abdominals and shoulders. Start by lying on your side and then tightening your abs, forming a diagonal line from your head to your toes.
You should also be sure to breathe steadily and relax your shoulders. If you feel any tension in your neck, pause your workout for a few seconds to allow your shoulder and neck muscles to relax.
This is important because if you don’t perform this exercise properly, it can cause strain on your neck and upper back. Likewise, you should also pay attention to your form and avoid holding the wrong position for too long.
Lastly, you should always remember to consult with your doctor before undertaking any new fitness challenge. For example, if you have pelvic pain conditions or recently had childbirth or a prolapse, doing a plank challenge might be dangerous for you.
If you can only do a few planks, try adding weights and gradually increasing the duration you are able to hold it for. This will be a challenging but effective way to build strength and endurance. If you want to know more about “1 minute plank is equivalent to how many push-ups” just follow us.