What Are the Benefits of Plank Exercises?
If you're looking for workouts that are easy to perform, require minimal space, and will improve your abs, the plank is a great option. The plank exercise can have multiple variations depending on your personal preference and skill level, but essentially it involves getting into a push-up position and lowering your forearms. You need to keep your body in a straight line while you tighten your core muscles. In less than a minute, you'll feel your abdominal muscles burn (and your arms, too).
Here's why this form of exercise is a must-do for fitness enthusiasts, such as dancers and professional cheerleaders like yourself! Read until the end of this article to discover the benefits of planking.
Works multiple muscles
Compared to regular crunches, planks involve your core muscles (rectus abdominis, obliques, and transverse abdominis) and your upper body muscles (trapezius, rhomboid major and minor, latissimus dorsi, pectorals, serratus anterior, deltoids, biceps, and triceps). Since you're stabilizing your body during a plank, it'll also target your lower body muscles, including the front of your thighs and your buttocks. The takeaway? Planking is a full-body workout.
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Increases your core strength
Having a strong core is essential for athletes and runners. It decreases your likelihood to feel fatigued easily and more importantly, it boosts your endurance and lowers your risk of injury. If you've already burned through most of your abdominal fat through cardiovascular exercise (running, swimming, cycling), you can further tone and strengthen your abs by doing planking 2-4 times a week.
Improves your posture
You probably already know that good posture plays a huge role in how others perceive you, which is why aspiring pro cheerleaders work on their posture before an audition. Good posture projects self-confidence and authority. But another reason why it matters is that it protects your spine and lessens your risk of experiencing back pain. As your abdominal muscles get stronger through plank workouts, you'll notice your posture improving.
Lifts your mood
Like any other form of exercise, planks trigger the release of endorphins, helping you to feel better. Exercising regularly isn't just beneficial for your physical health, but it also makes you feel more relaxed and optimistic. If you feel stuck in a cycle of stress, physical activity, which includes plank workouts, can help break that cycle.
Challenge Yourself With This 10-Minute Plank Workout
If you're up for a plank challenge, I highly recommend this video by Heather Robertson where she takes planking to the next level. In just 10 minutes, you'll feel the pressure on your core and arms — thanks to the different plank variations.
Feel free to take a short break in between each variation if you find it difficult, but try your best to do the entire workout without breaks for maximum results. Another great tip: Use this routine as a "finisher" for your regular scheduled workout. It doesn't matter if it's HIIT, strength training, or low-intensity steady-state cardio.
Need a Great Workout Routine for Your Pro Cheer Audition Prep?
Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.
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