Do Plank Exercises Help Increase Height?

by   |   Sep 23, 2022

The plank is one of the simplest exercises you can do anytime and anywhere. Yes, it is simple in its appearance and the number of steps. Being simple, though, do plank exercises help increase height?

Keep reading to find out the answer of Yes or No as well as other interesting information!

What is a plank?

A plank is a simple yet effective core exercise that aids you in building strength and stability throughout your whole body. It is achievable in many different methods, but the major goal will have your body perpendicular to the ground and your stomach facing down while lifting your torso off the ground with either your hands or elbows.

The plank is a popular exercise that is used mainly in yoga. It is also a vital part of the training regime for professional boxers as well as many professional sports teams, like football and hockey.

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Will doing planks affect height growth?

There is no evidence that doing planks might help you grow taller, but planks are able to improve your posture.

How?

When you do the plank, this exercise will work on your core, which means it affects your entire body. It also supports your spine and abdominal muscles, thereby leading to a strong posture. Good posture helps keep your bones aligned, thereby reducing the risk of skeletal injuries and allowing your body to put less strain on your bones and joints. Improving posture also makes you appear taller and leaner.

How to do a plank properly?

Below is a simple step-by-step approach to performing a plank exercise right for beginners.

  • Choose a place where you can stretch your entire body length.
  • Start in the plank position, with your elbows under your shoulders and your forearms facing forward.
  • Use your toes to raise your body from the floor.
  • Keep your torso straight and rigid while your body is in a straight line without bending or sagging.
  • Make sure your shoulders are down, and your heels should not be over the balls of your feet.
  • Maintain this position for 10-20 seconds and release your body to the floor.

That said, doing the plank for beginners is quite challenging. Some may not hold it as long as possible, even if it is for a couple of seconds. But remember that keeping the proper position and engaging in the core is more crucial than time goals as per expectations.

What are other health benefits of doing plank exercises?

Since the plank targets nearly every group of muscle in the body, performing it regularly may make your whole body stronger. Although it does not improve muscle mass, it helps promote the strength of your skeletal system, boosts your ability to focus, and much more.

Let’s look further at some health benefits you will get when you start performing planks regularly.

A strong core

With the help of the plank exercise, the four most important muscle groups that create your core will be strengthened. They include:

  • The transversus abdominis is a set of core muscles that allows you to develop your abs.
  • The rectus abdominis helps promote sports performance and the ability to jump high.
  • The oblique muscles allow you to twist your waist and bend sideways.
  • The glutes aid your back and make your backside in shape.

When you have a strong core, it may help keep your spine in alignment, maintain strength in your back, and prevent injuries.

Improved flexibility

The planks make all muscle groups in the back, including the muscles surrounding the shoulders and collarbone area flexible. These muscle areas will stretch and grow with repeated planking, which is effective since these places are often ignored during many traditional exercises.

Better body balance and coordination

Since your body uses its core muscles to maintain balance, performing the plank exercise does help. With a strong core, you may avoid injuries that might occur when you try to maintain balance during aggressive exercises, like running, biking, snowboarding, etc.

Also, holding a plank as long as possible benefits your concentration. Think about how long you can focus during an intense exercise, and how easy you can focus on other tasks.

Improved metabolism

Having strong muscles by doing the plank means you burn more calories, even when you are at rest. Since you are burning more calories, you need to consume healthy foods. And that will help you become healthier. So, if the plank exercises are practiced daily, they can help improve metabolism well.

Enhanced mood

The truth is that plank exercises can deliver benefits to your state of mind via strengthening your whole body. This helps reduce related anxiety and worry. Moreover, as long as you exercise, your body will release endorphins that may lower anxiety and depression.

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What to consider?

You need to avoid common planking mistakes to get all the benefits mentioned above.

  • Collapse your back – This decreases effort from your core and makes planking less effective. So, it is best to engage your core and keep your back in a neutral position.
  • Reach your butt to the sky – Raising your butt changes your weight to your upper body instead of your abdominals.
  • Drop your hips – This forces your back to arch and places extra tension on your lower back, not your abdominals.
  • Lower your head – Aside from keeping your core and lower body in the proper position, you should keep your head and neck in a neutral position.
  • Forget breathing – When being in a strenuous position, we tend to hold our breath. But this only makes the exercise more difficult and can put extra tension on the body. So, try to focus on calm and controlled breathing.
  • Avoid holding a plank too long – Take a break if your shoulders start to sink and your back begins to bow. Or in case you are feeling that you can hold the plan for a very long time, it is best to try a harder variation.

Final word

The plank is a classic exercise that can be learned and performed by anyone. Since it targets the entire body, it delivers many health benefits, including strengthening your core muscles, supporting good posture, reducing back pain, improving metabolism, and much more.

If you are new, make sure you start slowly and concentrate on practicing proper form to support the correct muscles and lower the risk of injury

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