Plank exercise is one of the most effective and popular exercises to improve physical fitness and general health. This exercise is not limited to improving basic muscles, but it can have a positive effect on sexual life as well. For a medical reason, this article will review  Dalili Medical website     of blank exercise for sex and how it can enhance sexual performance and sexual health in general.

What is blank practice?

Before discussing the ideal time to do the blank exercise, let's first know what the blank exercise is. Blank exercise is a body exercise that includes standing in a position of pressure on the ground and maintaining a body in a straight line from the head to the toes. Do the basic plank exercise on the forearms and toes, placing the elbows under the shoulders and making a grip with the hands downwards. It is also possible to practice on the hands, and it is called the high blank.

**How ​​often should I do the plank exercise daily?**

I recommend practicing blank daily to achieve the best results, but you can start gradually and then increase the number of repetitions.

**Can the white matter contribute to the improvement of life?**

Yes, plank exercise can contribute to improving my sexuality by strengthening the core muscles, increasing flexibility, and improving balance.

**Blank exercise table**

The blank exercise table includes increasing the duration of the exercise gradually, where the time is increased by 10 seconds every day, starting with 10 seconds on the first day, in order to strengthen the muscles and increase endurance.

**What is the ideal time to practice the blank?**

 

The ideal time to practice the plank exercise depends on your level of physical fitness and your experience in the exercise. Beginners should start with short periods and gradually increase their fitness. Here are some guidelines about the ideal times to maintain the blank state:

**20-30 seconds:** Beginners should start by holding the blank position for 20 to 30 seconds, gradually increasing the time until they reach longer periods.

**45-60 seconds:** Intermediate level athletes can try to maintain the blank position for a period ranging from 45 to 60 seconds, which helps them to limit their core strength and improve their endurance.

**90 seconds or more:** Advanced athletes can aim to keep the blank position for 90 seconds or more, which pushes their core strength and endurance to the maximum.

It is important to note that maintaining a blank position for a longer period of time does not necessarily mean greater benefits. I prefer to focus on the correct form and technique during exercise to ensure the activation of the appropriate muscles.

**When will the results of the blank exercises appear?**

Practitioners need a period of between 30 to 60 days, that is, two months at most, to start noticing the results on their bodies and their health in general. Practicing plank exercises regularly leads to significantly improving the back and shoulders, as well as contributing to reducing the appearance of the prominent belly and reducing fat in these areas, which helps some to feel comfortable and confident. To achieve the best results, it is recommended to pay attention to the following points:

- Ensuring that the correct body position is maintained during the exercise, focusing on the core area and the spinal column.

- Avoid over-exerting yourself with physical exertion, and don't increase the weight or effort at the beginning, but increase the load gradually over time until the body adapts to it.

- Breathe naturally and relax during exercise.

- Not exceeding the limits of personal abilities, where these limits differ from person to person.

**Does the blank exercise burn?**

Plank exercise is considered active exercise, where it burns about 2 to 5 calories per minute, depending on several factors such as body weight, metabolic rate, and the ratio of muscle to fat.

**How ​​to perform the blank exercise correctly?**

 

**Traditional Plank Exercise** Traditional Forearm Plank exercise is suitable for beginners, and can be performed as follows:

1. Begin by going down to the exercise mat and lying on your stomach, with your forearms under your shoulders.

2. Stretch your body, then bend your toes and straighten your knees to make your body straight.

3. Look forward, one step away from the exercise mat, while keeping the neck in a neutral position.

4. Maintain this position for a period ranging from 30 seconds to a minute.

**Alcoholic blank exercise** Alcoholic blank exercise is considered as the traditional blank exercise, where the arms are lifted away from the exercise mat while maintaining the body's uprightness. It is also possible to practice switching between the alcohol blank and Ali Al-Saadeen blank to improve Forearm to Full Plank performance. It is important to reduce the swing of Alverkin during the transition between positions.

**Side Plank Exercise** It is possible to perform the Side Plank exercise by lying on one of the two sides, making sure that the elbow is directly under the shoulder and the elbow is straight. It is necessary to keep the knees on the ground or join the legs together, then lift the hips and raise the upper part of the body upwards. The other hand can be placed on the planks or fixed upwards, and continue in this position for a period ranging from 30 seconds to one minute.

**Blank with lateral walking** The implementation of the plank exercise with lateral walking (Walking Plank) in a similar way to the traditional plank exercise. This exercise requires placing the hands on the exercise mat directly under the shoulders, then moving laterally by moving the right hand and foot together towards the right, then returning to the original position. Although the plank with lateral walking is not a quick exercise, the concentration and slowness of the performance enhance the benefit that the body gets.

**Reversed blank exercise**(Reverse Plank) on strengthening all the muscles of the body, including the back muscles, hamstrings, triceps, and shoulders. This exercise can be performed on the exercise mat or by using a foam roller, as follows:

1. Sitting directly on the ground with the legs in front, and placing the hands behind the body on the exercise mat or on the cylinder.

2. Fixing the upper body while maintaining the straightness of the body from the ankles to the shoulders.

3. Continuing this position or adding some exercises to increase resistance. And in case of curvature of the lower back, it is recommended to take rest.

**Spider-Man Plank** Spider-Man Plank) is my type of traditional plank exercises, where the knee is attached to the opposite elbow and then pushed backwards alternately between the knees. You can start by performing 5 to 10 repetitions on each side, then increase the number gradually.

**Plank alternating between knee and elbow** Plank alternating between knee and elbow: Plank With Alternating Knee To Elbow) is similar to the spider plank, where the knee is joined to the opposing elbow on the other side. You can continue switching between the two sides for 45 seconds to complete one set.

**Blank Al-Safi** It is possible to perform the exercise of Plank Al-Safi (Plank With A Row) in the same way as Al-Alki's blank, but with the use of dumbbells in each hand. The exercise involves pushing one of the elbows forward, then returning to the plank position on the exercise mat, then repeating the movement with the other elbow.

**Blank exercises** Similar to plank exercises: Plank Jacks) my version of the traditional plank, where my legs are joined and separated during the jump. It is preferable to perform this exercise quickly while maintaining Alvarkin's uprightness.

**Plank with Shoulder Taps** Plank With Shoulder Taps is an exercise that includes the traditional plank position with both elbows touching the opposite shoulder.

**Mountain Climbers' Blank** Mountain Climbers' Blank can be performed during the traditional plank position, where one of the knees is pulled towards the chest and then repeats the movement with the other knee.

**Pyramid Plank** (Pyramid Plank) by starting with the traditional plank position, then lifting the back up while lowering the upper part of the body to form an inverted V shape.

**Blank and ball** My types of blank exercises using the ball, and can be performed by starting in the alcohol blank position with the legs or feet on the ball. The knees are joined to the chest, then return to the basic position, and this exercise is called the Swiss Ball Jackknife. As for the other type, it also starts with the position of the alcoholic blank with the feet placed on the ball, then the pyramidal blank is performed before returning to the basic position, and it is called Swiss Ball Pike).

**Benefits of the blank exercise for sexual health**

There are many exercises that promote sexual health and increase strength and performance during intimacy, such as squats, push-ups, and plank exercises. Below are the most important benefits of the blank exercise for sex:

**Strengthening the trunk and the middle region of the body** The plank exercise contributes to the strengthening of the trunk or the middle region of the body, which increases the body's ability to endure while practicing intimacy.

. **Strengthening the muscles** The plank exercise focuses on strengthening the muscles in the abdomen, back and pelvis, which are the main muscles used during sexual intercourse, especially in men.

**. Increasing the duration of sexual intercourse** One of the most important benefits of the blank practice for sex is strengthening the body and muscles, which helps to practice sexual intercourse for a longer time without feeling tired. It is recommended to perform plank exercise for 20 seconds daily, increasing the time and the number of rounds gradually over time.

**. Reducing the risk of back injuries ** Practicing plank exercises regularly helps to strengthen the back muscles, which provides protection for the back, spine and pelvis from possible injuries.

**. Enhancing metabolism **Blank exercise is one of the most important resistance exercises that contribute to burning calories and enhancing metabolic processes in the body, as these benefits continue for several hours after the end of the exercise.

. **Improving the standing position** The exercise of the lower body and back muscles in particular, which contributes to the improvement of the standing position significantly, as it makes the back appear straight and vertical without any curvature.

. **Increased body flexibility** The plank exercise helps to strengthen the flexibility of the body and muscles, which gives the person a sense of flexibility in the muscles of the shoulders, hands, forearms, feet, thighs, and even the fingers that are relied on. As well as other types of plank exercises, such as exercise Lying on the side increases the flexibility of the lateral muscles.

** Improves the mood significantly ** Performing the plank exercise helps to activate many muscles in the body and has a positive effect on the nerves, which leads to a significant improvement in the mood when exercising regularly.

**Improving balance and stability** The contribution of plank exercises in enhancing physical balance and stability, which helps to increase the ability to perform various positions while having sex in a more efficient and comfortable manner.

**Increased blood flow** Physical exercises such as planks increase blood flow in the body, which improves blood circulation and contributes to enhancing sexual health and increasing sexual desire.

**reducing tension** Practicing the blank can contribute to reducing the levels of tension and stress, which is necessary to maintain good sexual health. Stress is a major obstacle to sexual performance, so the blank can be an effective way to improve mood.

**Improving the strength of the muscles of the upper part of my body:** It helps to commit to practicing plank exercises regularly on a daily basis in strengthening the muscles of the shoulders and arms, which contributes to the improvement of the general strength of the upper part of my body. This is especially useful for women who need strength and integrity in their activitiesEveryday, such as carrying children or lifting heavy objects.

**Improving general strength and physical fitness:** Plank exercises target a variety of muscles in the body comprehensively and comprehensively, as well as improving muscle strength and physical fitness. This is clearly reflected on the ability of women and girls to endure and be flexible during daily activities and sports.

**Benefits of the blank exercise before bed**

You can practice the blank exercise before going to bed to benefit from many benefits, including:

- The contribution of plank exercise in relieving severe back muscle pain in most cases.

- It helps to improve the condition of the body and maintain the elasticity.

- It enhances the metabolism of the body, which leads to burning more calories compared to traditional stomach exercises.

- It helps to get rid of accumulated fat in the abdominal area, which helps to reduce constipation and improve the quality of sleep.

- Regularity in performing plank exercises helps to strengthen the muscles of the center of the body, which helps you to get a deeper and more restful sleep.

**tips to perform the blank exercise safely**

Here are some tips to ensure the safe performance of the plank exercise:

1. Consult your doctor before starting any new exercise regularly, especially if you suffer from back, shoulder or other injuries.

2. It is preferable to consult a specialist instructor in some cases, such as the elderly or people suffering from obesity, arthritis or any other disabilities.

3. Make sure to perform the exercise correctly to avoid injuries, including during the recruitment of all muscles and keeping the body straight from the head to the ankles, including the back, while pushing the rear down.

4. Avoid exercise in case of injury or during pregnancy.

5. Focus on the quality of performance instead of quantity.

6. Stop exercising if you feel tired, dizzy or high in temperature.

**Harms of the blank exercises**

In general, white exercises do not cause any harm if they are performed correctly and according to the physical capacity of each person. However, there are some common problems that may appear as a result of practicing these exercises incorrectly or with excessive load. Among the possible damages:

**Severe back pain:** If the plank exercise is not performed correctly while maintaining proper body posture, the back may be subjected to excessive stress and tension, which leads to back pain. Therefore, it is necessary to maintain the right posture and distribute the weight evenly while performing the exercise.

**Strain of the shoulders and wrists:** If you do not maintain the correct posture during the plank exercises, the shoulders and wrists are exposed to a lot of pressure, which leads to strain and pain in these areas. Therefore, attention must be paid to avoid overloading the shoulders and wrists.

**Muscle and ligament injuries:** Practicing plank exercises incorrectly can lead to stretching or tearing of muscles or ligaments, especially if it is applied excessively or in an incorrect position. Therefore, it is important to pay attention and stop exercising as soon as you feel any pain.