Planking is perhaps the simplest exercise with the most benefits. It affects your entire body. You train not only your upper body, but also your upper legs and back muscles. And just like some other runners you sometimes forget to do strength training and train your core. Your abdominal muscles are often blocked and by training them you also do not see results very quickly. But sometimes the simplest movements lead to the greatest improvement in performance. Just like planking.

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Planking is done by keeping your body in a straight line off the ground. This posture looks simple, but planking requires endurance and strength in your abs and back. Furthermore, it also helps to strengthen your buttocks and hamstrings.

The advantages

The main benefits of daily shelves/planking are strengthening the abdomen and reducing lower back pain. You also strengthen the muscles around your shoulders and shoulder blades. These are also the muscles that often stiffen when you sit on an office chair for a long time. Because planking is actually very simple, you can do it anywhere. At home, at work, just in between cooking. Wherever you want and whenever you have time!

How you do it

You have a good plank posture when you lie on the floor and keep your elbows directly under your shoulders in a straight line with your wrists. You push your body off the ground so that you come in a straight line with your toes. Make sure that your buttocks do not protrude.

Furthermore, you can also vary a lot with planking. You also have the low shelf with your elbows on the ground. The low shelf is easier, so if you are not used to anything, it is more convenient to practice first.

Why you should try it

For every runner who struggles with pain in his back, planking can be a good option. In addition to developing stronger abdominal and back muscles, planking provides strong support around your upper back and plays a role in preventing injuries.

It does not matter if you only hold on for a few seconds. You have to start somewhere and every second when you are not sitting on the couch, but in plank mode, a second is nice.

Initially, you can try to hold planking for 20 to 30 seconds. Then rest for a minute and repeat this 3 to 5 times. Before you know it you will notice the benefits and you will also perform better during your round around the park!

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