A strong core muscle plays a fundamental role in the balance and stability of the entire body, making it easier for you to perform daily movements. As we age, natural muscle mass naturally decreases, making maintaining core strength even more important.
To assess core strength, plank is considered one of the effective exercises. If after age 50, you can still hold a plank position for a long time, which shows that your core muscles are very strong.
core training not only helps strengthen the spine, improve balance but also maintains flexibility and an independent lifestyle. A strong core muscle provides stability for all daily activities such as lifting, bending or walking.
Holding the plank position for 1 minute is considered the standard for people with average physical condition. By persistently exercising and turning plank into a daily routine, you can gradually increase the holding time to two to three minutes, helping the core muscles become stronger and more durable.
Planking for 1 - 2 minutes is a healthy goal for all ages. If 2 minutes is too difficult, you can divide it into 4 sets, each set is 30 seconds and rest 30 seconds between sets. Small but regular steps will create big changes and help improve physical fitness.
