IF YOU CANT HOLD THIS POSE FOR 50 SECONDS U MIGHT BE PRONE TO SERIOUS HEALTH PROBLEMS

Are you looking for a specific exercise that would provide you with immense fitness and medical benefits?
Are you looking for the most efficient exercise to shred your abs, strengthen your core, and improve your posture? If so, the plank
exercise is right for you.
Most people think of our abdominal muscles when we discuss our core. These muscles are asignificant component, but there are also other
muscles that serve an integral role in the strength of our core.
The muscles in our lower back, glutes, and hips play an important role to our core.
We should all embrace the plank exercise because, if you can’t hold this pose for at least 50 seconds, then you might be prone to some serious health problems.
 Learning how to perform the plank would help you improve your core, glutes, hamstrings, balance, posture, and overall fitness.
To start a plank, enter the push-up position and hold your body off the ground. You should form and hold a straight line and follow the following steps:
Hold your elbows directly under your shoulders; place wrists in line with your elbows.
Contract your abdominal muscles, squeeze your glutes and thighs (don’t forget to breath normally).
Hold the plank in the proper form. Beginners should shoot for 20-30 seconds; however, your goal should be at least 50 seconds.
Avoid dropping your head, shoulders, or hips.
A weak core will lead to poor posture.
Poor posture is a telltale sign of a weak core. You have all seen people with poor posture and there are a multitude of factors that can lead to this.
Some of these factors include: stress at home,
stress at work, slouching at a desk, and even
staring down at your phone.
Our lower back and abdominal muscles assist us
in stabilizing our spine. If our muscles are weak,
this would cause us to slouch. Here are
 some quick
tips to improve your posture:
Perform the plank exercise daily.
Stand up straight.
Pull your head back and up.
Move your cellphone to eye level.
Wear a posture belt.
Lower back pain is a telltale sign of a weak core.
A sure sign of weakness in our core is lower back
pain. The curvature of our lumbar spine is
negatively affected with a weak core. Lower back
pain is one of our most common sources of pain.
Failure to improve your core can lead to serious
health conditions. Here are a few tips to
strengthen your core and lower back: exercise
(such as the dynamic lumbar stabilization
exercise), improve your posture, sleep in an
optimal position, improve your flexibility, and of
course, perform the plank exercise.
Poor balance is a sign that you may have a weak
core.
If your core muscles are weak, then how do you
expect them to stabilize your body? Poor balance
is not easy to identify.
How we maintain our
balance is a function of our senses along with
coordinated movement from different areas of
our body.
Here is a quick option for a balance test. Use the
following steps and test your balance:
Step 1: Extend one leg forward.
Step 2: Extend the same leg sideways.
Step 3: Extend the same leg backwards.
Step 4: Flex the same knee at a 90-degree
angle.
The inability to hollow your stomach is a sign of a weak core.
An easy sign of a weak core is the inability to perform the stomach hollowing test. When you conduct this exercise, the intent is for your
stomach to cave inwards when your abdomen contracts. You do this by taking a natural breath,
pulling your abs in toward your spine, and
holding it. If you lack the ability to do this, then
you possess a weak core, weakness in your core muscles would lead
to serious health conditions if not properly corrected.