planking Archives - Home Exercise Gym

The easiest way to combat desk posture is with bodyweight workouts for programmers. Bodyweight workouts are a great way to improve your flexibility and strength. A study aiming to understand the effects of sitting for long periods noted a significant increase in body discomfort during a prescribed set of exercises after sitting for 30 minutes. These exercises are also critical for helping you avoid many posture problems arising from sitting for long periods. The best way to combat desk posture is through bodyweight exercises which strengthen muscle groups. In a few minutes daily, you can easily counteract the negative effects of desk posture and sitting for long, extended periods.

Exercise #1 – Jumping jacks

Are you looking for a quick and fun way to boost your cardiovascular fitness and improve your posture? Jumping jacks are an easy, no-equipment-required exercise. Jumping jacks are designed to build muscular strength. They work both the hip flexor muscles and quadricep muscles.

Posture is important when doing jumping jacks. Ensure that your feet are at an equal distance apart. Doing this exercise with poor posture is a terrible idea as doing so can negate the positive impacts of this exercise.

Exercise #2 – Squats

Squats were demonstrated to positively impact individuals suffering from lower back pain. Participants in a study began in a standing position with their arms extended forward, and extended their knees forward while holding this position for 3 seconds. The researchers in this study observed a very significant positive impact on the participants’ range of motion. Because squats have a positive impact on lower back pain sufferers, squats can also have a positive benefit on posture.

Exercise #3 – Planking

Planking is a fast, easy exercise that does not require any equipment. It only takes a few minutes to plank. Most importantly, it improves your posture and reduces the risk of injuring your back. It’s targeted at the core of your body, meaning that you’ll be able to sculpt that appearance that you have always wanted through planking regularly. Planking also burns calories, and is known for being a great option for weight loss.

It’s as easy as placing your body into a push-up position and holding this for a specific period. Hold the plank position for 30-60 seconds to begin and gradually increase over time. Planking has the same benefits as doing abdominal crunches for the core while being a much safer option than crunches.

Exercise #4 – Shoulder Shrugs

Don’t forget about the upper body. Shoulder shrugs are an exercise that you can easily do while you’re sitting down. This is a common exercise used in shoulder rehabilitation, because of its ability to strengthen the shoulder muscles. For your shoulders to function correctly, a strong scapula (shoulder muscle) is essential.

All you need to do is to raise your shoulder toward your ear, and gently lower it back down. Aim to do this for at least 20-30 times in the beginning, and gradually increase the number over time.

These exercises are great ways to build your body’s overall strength. These are simple ways to counteract some of the negative effects of sitting throughout the day. Sitting for long periods is negative for your overall health, and the great way to overcome the negative effects is with targeted exercise.

Does planking help you lose weight – Planking burns calories

The amount of calories burned by planking varies from person to person based on weight. On average, planking exercises help you burn calories at a rate of 2 to 5 per minute. It’s not a lot compared to other cardiovascular exercises such as running which burns 11.4 calories per minute. But, the benefits of planking go beyond burning calories, as planking exercises are demonstrated to provide other benefits besides burning calories for strength.

Planking is great for posture

Planking is a great exercise for improving your posture. You’ll want to keep your spinal column aligned as straight as possible. If you do so, the reason is that planking (with its upright movements) is able to stabilize your spinal column. Therefore, many people see an improved posture with this form of exercise because you’re holding your back straight the entire time.

Does planking help you lose weight – Planking Targets Your Abs / Core

A stronger core is one of the biggest reasons why most consider planking exercises. Planking is a perfect ab exercise. You’re using your core muscles to support your body when you plank. Studies which measure core activation measure EMG (Electrical) activity in your core muscles. Planking has been demonstrated to increase electrical activity in your core muscles. A weaker core is linked to lower back pain, and planking is one of the easiest ways to strengthen your core muscle.

Planking is a safer alternative to sit-ups for your core. Many have suggested that sit-ups have a higher risk for injury. Even the US Military is choosing to phase out sit-ups in favor of planking exercises.

How to Plank

Planking is an extremely simple exercise. The easiest way to do it is to take on a push-up position and hold it for a period of time. The challenge is that this is going to be very uncomfortable at first. You’re going to have to build your tolerance up to this form of exercise. Begin with 30 seconds, go up to a minute and keep making incremental progress on a daily basis. Eventually, you’ll build up endurance to where you can plank for longer! The great thing about planking is that it’s something which you don’t have to do every single day.

Planking is a great exercise for beginners. It’s something you can do at home without any equipment. You’ll have to build up tolerance to this exercise. To begin with, you might only be able to do a few seconds of planking. As you progress in your ability, you’ll be able to gain more strength and therefore more endurance meaning you’ll be able to plank for longer.

planking

Combat Desk Posture with Bodyweight Workouts for Programmers