18 Amazing Benefits of the Plank Exercise

Plank exercises are often overlooked when it comes to strengthening the core. Many people mistakenly turn to crunches as their go-to exercise for developing core strength. However, if you want to truly engage your core muscles and improve overall body balance, then planks are the way to go. In addition to physical benefits, planks also have a positive effect on your mental well-being. Here we will share 18 major benefits attained through consistent planking.

So, whether you’re looking to sculpt your abs or find a moment of calm in your busy day, incorporating plank exercises into your routine is a smart choice.

18 Benefits of the Plank Exercise

Let’s find out the many benefits of incorporating plank exercises into your routine.

1. Core Strength: Planks are one of the most effective exercises for strengthening your core.
2. Improved Balance: By engaging multiple muscle groups, planks help improve your overall body balance.
3. Reduced Risk of Injury: A strong core stabilizes your body, reducing the risk of injury during physical activities.
4. Better Posture: Planks target your lower back muscles, which helps improve your posture.
5. Increased Flexibility: Planks stretch and elongate all your posterior muscle groups, promoting flexibility.
6. Enhanced Muscle Definition: Regular planking can lead to a toned and defined midsection.
7. Increased Calorie Burn: Planks engage multiple muscle groups, which helps boost your calorie burn.
8. Improved Metabolic Rate: Regular planking can increase your metabolic rate, aiding in weight management.
9. Joint Health: Planks can strengthen the surrounding muscles and provide support to your joints.
10. Better Coordination: Strong core muscles improve your overall body coordination.
    
11. Improved Athletic Performance: Planks help build a solid foundation for other physical activities, improving performance.
12. Enhanced Spinal Stability: Planks engage your back muscles, improving spinal stability.
13. Reduced Back Pain: Core strength developed through planks can alleviate back pain issues.
14. Increased Stamina: Planks challenge your muscles and help improve your overall stamina.
15. Better Digestion: The compression of the abdominal muscles during planks can aid in digestion.
16. Mental Well-being: Plank exercises can relieve stress and tension, promoting better mental well-being.
17. Accessible and Convenient: Planks can be done anywhere, without the need for equipment or a gym.
18. Time-efficient: With just a few minutes a day, you can reap the benefits of plank exercises.

How to Perform the Plank Exercise?

To reap the benefits of the plank exercise, it’s important to perform it with proper form and technique. Follow these steps to ensure you’re getting the most out of your plank workout:

1. Begin by positioning yourself on the ground, with your forearms resting on the floor and your toes tucked under, supporting your body weight.
2. Make sure your elbows are directly beneath your shoulders, forming a 90-degree angle.
3. Engage your core muscles by contracting your abdominal muscles, glutes, and quadriceps. This will help stabilize your body and maintain proper alignment.
4. Keep your back straight, maintaining a flat line from your head to your heels. Avoid sagging or arching your lower back.
5. Hold the plank position for as long as you can, aiming for at least one minute. If you’re just starting out, it’s okay to begin with shorter intervals and gradually increase your time as you build strength and endurance.
6. Remember to breathe steadily throughout the exercise. Inhale deeply through your nose and exhale through your mouth.
7. To modify the plank exercise and add variety, you can try plank variations like side planks or plank with leg or arm lifts. These variations target different muscle groups and can help improve your flexibility.

Who Can Benefit from the Plank Exercise?

Here’s who can benefit from including planks in their workout:

1. Beginners: Planks are a great starting point for individuals who are new to exercising or have a weak core. They offer a low-impact way to build core strength without putting excessive strain on the back or neck.
2. Gym-goers: Those who regularly hit the gym can also benefit from plank exercises. By incorporating planks into your routine, you can enhance your overall workout and improve your performance in other exercises, like squats and deadlifts.
3. Athletes: Planks are a go-to exercise for athletes across various sports. They help improve stability, balance, and overall core strength, which translates to enhanced performance on the field or court.
4. People with lower back pain: Contrary to popular belief, planks can actually help alleviate lower back pain. By strengthening the core muscles, planks provide stability and support to the spine, reducing the risk of injury and promoting better posture.
5. Busy individuals: Planks are a time-efficient exercise that can be done anywhere, anytime. Whether you’re at home, in the office, or traveling, you can squeeze in a quick plank workout to keep your core strong.

Frequently Asked Questions

How long should I hold a plank?

For beginners, it is recommended to hold the plank in sets as maintaining the form for a long time might be a bit difficult. In general, a long plank is better than small sets as it helps to put more stress on your muscles and nervous system.

What happens if I do planks everyday?

Doing planks everyday can improve body balance, posture, coordination, and core stability. It can also work multiple muscles at once and may even reduce lower back pain.

Is a 2 minute plank impressive?

Yes, being able to hold a two-minute plank is impressive. It demonstrates good muscular endurance and overall fitness, as planking requires strength and stability in the core muscles. It’s a great accomplishment and a sign of a strong core.