Plank is an isometric exercise that helps increase strength and endurance, especially in the core muscle group. Strong core muscles help improve posture, reduce injuries and support effective movement. If this area is weak, the body is likely to become unstable, causing pain and reduced performance.
Plank is a basic exercise for a solid physical strength. This exercise also affects the ribs, abdominal muscles, shoulders, lower back, quadriceps and glutes.
For people over 45 years old, holding a plank position for more than 2 minutes is a sign of endurance, good control and stability of the core muscle group. However, correct posture is more important than time. Holding plank for too long in the wrong position can be counterproductive.
When doing plank, pay attention if your back is sagging, which shows that your core and glutes are weak and need further training. Rapid shoulders and fatigue show that the upper body, especially the shoulders and arms, are still weak and need to be strengthened.
If your body is shaking, this is a sign that you are trying to control and maintain balance. Shaking is normal if not accompanied by pain or loss of control.
