Bhakti Paun Sharma
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Written By: Bhakti Paun Sharma | Published : January 18, 2017 12:46 PM IST
Planks are one of the most effective exercise for building a strong core and back. Mastering it takes a while but once you do, what next? You may have started with 15 seconds and gradually moved to 30 and then a minute. If you can hold a plank in the right position for more than a minute, kudos to you. Have you also tried the different variations of planks as yet?
It s obvious that your body gets used to a certain level of exercise in a few weeks. After this period, the body hits a plateau where if you continue performing the same set of exercises, it is not going to make any difference or add value to your routine. You need to keep breaking the monotony and try different variations of the same exercises or challenge yourself for advanced ones.
So if you are done with regular planks and all its variations, then it s time you try weighted planks. Fitness expert Prosenjit Biswas, fitness trainer at Skulpt Kolkata shares with you how to perform the weighted planks and its benefits:
Using additional weights while performing planks add resistance to the body thus making it more effective. The difficulty level will increase and enhance the power of the core muscles. Abdominal muscles have lot of red blood cells which is filled with oxygenated blood. Where the red blood cell concentration is high, one can put more pressure because the oxygen in the blood propels the body forward.
How to use weights during weighted planks?
The amount of weight you use during the weighted plank depends upon your capacity. Always remember that your back needs to be treated with care, so avoid going overboard on a single day. If you have just started with weighted planks increase the weight gradually and always take help from the gym trainer. The weight needs to be placed above the lower back but ensure that your normal plank posture is correct. You can practice this in front of a mirror to keep checking your posture.
Also, correct posture while performing planks is more important than the time you hold the plank for or the weight you add to challenge yourself.
Adding weights to your usual planks will help improve lung capacity, back strength and stability, it activates your core and helps you burn additional fat from the belly.
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