Health Benefits Of Doing The Plank Exercise Every Day

Plank exercises have become a popular and effective way to build core strength and improve overall stability, without the need for equipment or a gym membership. By holding your body in a straight line from head to heels, you engage deep core muscles that support the spine, enhance posture, and protect joints from strain. 

While simple in form, planks activate multiple muscle groups, including the abs, glutes, and hamstrings, offering full-body benefits in just a few seconds a day. Whether you’re taking on a Plank Challenge or adding it to your fitness routine, this versatile move can help strengthen your midsection and even ease mental fatigue. 

Read on to learn the benefits of plank exercises and how to do them correctly.

What is Plank Exercise?

The plank exercise involves holding a push-up position with your body straight and parallel to the ground. It primarily targets your core muscles, including the rectus abdominis, obliques, and transverse abdominis. Planks are popular for their simplicity, convenience, and effectiveness in building core strength. They require no equipment and can be done anywhere. Incorporating planks into your daily routine can improve posture, prevent injuries, and enhance overall fitness. So, next time you’re looking for a quick and impactful workout, consider adding planks to your regimen!

Benefits of Plank Exercise

1. Improves body balance and posture

Planking works wonders for stability and posture. Engaging the core during planks stabilises the spine and pelvis, conferring improved balance. This enhanced stability results in improved overall balance and alignment.  Whether you’re sitting at a desk or standing in line, a strong core from regular planking can positively impact your posture, reducing strain on your back and neck. Keep planking for better balance and a healthier posture.

2. Strengthens your core

Planks are a powerful tool for strengthening your core. By holding the plank position, you engage the rectus abdominis, obliques, and transverse abdominis. This not only helps sculpt your midsection but also enhances overall stability. A strong core supports your spine, improves posture, and reduces the risk of back pain. So, keep planking to build a solid foundation for your body.

3. Improves body flexibility

Planks engage multiple muscle groups, including arms, chest, shoulders, abdominals, back, and legs. This compound movement provides a total-body challenge. Isometric planks build core muscle strength and endurance, enhancing overall performance in daily activities and workouts. 

Regular planks contribute to better posture by strengthening postural muscles, making it easier to maintain a neutral spine while sitting, standing, and moving.

4. Reduces backache

Planks offer several benefits for reducing back pain. Spine stabilisation occurs as the entire core, shoulders, and glutes are activated by planks, effectively targeting muscles responsible for spinal stability. 

Strengthening these muscles can alleviate back pain. Core engagement during planks also helps maintain improved posture, which reduces strain on the back while sitting, standing, moving, or even when lifting heavier objects. 

This single exercise works multiple muscle groups to provide spine and postural support, lessening the intensity of pain over time.

5. Improves metabolism

This dynamic workout also raises metabolic rate and enhances weight management by increasing lean muscle mass. Planking improves energy levels and fitness as the challenging pose engages the body. Incorporating planks into a daily routine or weekly workouts can yield mental and physical benefits, such as reduced back issues and a higher metabolism.

Also Read: 7 Best Jawline Exercises

Variations of the Plank Exercise

Plank variations, such as side planks and forearm planks, target different muscle groups, enhancing overall strength and stability. These variations can be more challenging as they engage muscles in unique ways, requiring greater balance and control. While some may find them tough initially, consistent practice improves technique and makes them more manageable over time. They are excellent for progressing your fitness level and preventing workout monotony.

1. Front, side, and reverse planks

To do a front plank: 

• Assume a push-up position with your forearms on the ground. 
• Keep your body straight from head to heels, engaging your core. 
• Hold for up to 30 seconds. 

To do a side plank:

• Lie on your side, legs extended and stacked. 
• Prop yourself up on your elbow and forearm. Engage your obliques and hold the position. 

To do a reverse plank:

• Sit on the floor, legs extended. 
• Place your palms behind you and your fingers spread wide. 
• Lift your hips and torso upward, forming a straight line. 
• Hold for a few seconds or as long as you can.

2. The 2-minute plank test

The 2-minute plank test assesses core muscle strength and endurance. To perform it:

• Assume a push-up position with elbows on the ground, legs straight, and weight on toes. 
• Lift your hips to create a straight line from your head to your toes. 
• Hold for as long as possible. 
• Norms vary, but excellent scores exceed 6 minutes, very good scores are 4-6 minutes, and average scores are 1-2 minutes. 

Anyone seeking to improve core strength can end their workout by holding the plank for 2 minutes.

3. Arm or leg lift planks

Arm or leg lift planks are variations of the standard plank that enhance core strength and stability. To do an arm lift plank:

• Start in a plank position (forearms or palms). 
• Lift one arm off the floor while maintaining a straight line from head to heels. Alternate arms for 10 reps. 
• Avoid rotating your hips or upper body. 

To do a leg lift plank:

• Hold the plank position, raise one leg 5-8 inches off the floor. 
• Hold for a second, then switch legs. 
• Aim for 3 sets of 10 reps. Focus on control and stability. 

Anyone seeking to strengthen their core and improve stability can benefit from these exercises. Remember to progress gradually and maintain proper form.

4. Side plank crunch

To do a side plank crunch:

• Lie on your side with your knees bent and feet together. 
• Place your elbow directly under your shoulder. 
• Keep your body in a straight line from head to heels. 
• Gently pull your head and shoulder off the ground.
•  Use your abs to crunch your top knee toward your elbow. 
• Slowly lower back down. 
• Repeat for 10-15 reps on each side.

If you’re a beginner, you can modify this move by doing it from your knees or even from an incline. Regressing to your elbow can also help ease into the exercise.

5. Resistance plank

The resistance plank presents an advanced variation of the traditional plank exercise by incorporating additional weight to intensify the core-strengthening challenge. Extra resistance from weighted plates or resistance bands enhances the muscles of the abdomen, back and shoulders far beyond what regular planks provide. 

While it offers advanced benefits, it’s generally recommended for those with a solid foundation in planking. Beginners should master the basic plank before attempting the resistance plank to avoid injury.

How to do the Plank Exercise?

Here’s a concise step-by-step guide to perform the plank:

1. Set Up: Begin on all fours, with your hands under your shoulders and knees under your hips.
2. Extend Your Feet: Raise your knees off the floor, elongating your entire body into a straight alignment from head to heels.
3. Forearm Plank: Lower down to rest on your elbows beneath your shoulders while maintaining the linear form.
4. Body Alignment: Maintain a straight posture from head to toe.
5. Hold: Sustain the position as long as able by concentrating inward, feeling muscles contract and strengthen over time.

Repeat daily, gradually increasing the duration once you are comfortable with the current time.

Precautions

While there are many benefits of doing planks daily, one should perform them with caution. When performing the plank exercise, consider these precautions:

• Shoulder Injury: Avoid planks if you have a shoulder injury. If you experience shoulder pain during the exercise, stop immediately.
• Pregnancy: While planks are generally safe during pregnancy, be cautious about placing excessive stress on the abdominal wall. Consider side planks or incline planks instead.
• Breathing: Don’t hold your breath; maintain steady breathing throughout.

Tips to Gain Maximum Benefits from Plank Exercise 

Here are 6 tips to maximise the benefits of doing planks daily:

1. Consistency: Perform the plank two to four times a week. Gradually increase the duration in increments of five to ten seconds.
2. Progressive Challenge: Once you can hold the position for more than a minute, try new movements, such as reaching overhead while in a plank position.
3. Engage Your Core: Remember to breathe deeply while holding a plank to engage your core muscles further.
4. Balance and Posture: Although planking alone won’t directly improve posture, muscle memory can help if you brace your core throughout the day.
5. Mental Health Boost: Exercise has a positive impact on mental health. Seeing progress can be encouraging.
6. Quality Over Quantity: Focus on proper form and alignment. Elbows should be directly underneath your shoulders.

Can Planks Reduce Belly Fat?

Planks are a popular exercise for strengthening the core muscles and contributing to overall fat loss, including belly fat. However, it is essential to understand that spot reduction, targeting fat loss in specific areas, is a misconception. 

To effectively reduce belly fat, one must combine regular exercise that challenges the body in various ways, choose a nutritious diet with a wide variety of foods, and maintain a calorie deficit throughout the week. 

While planks alone will not magically melt away belly fat overnight, performing them regularly plays an important supporting role for those seeking a toned and trim physique.

Common Posture Mistakes During Planks

Improper posture during planking reduces the exercise’s effectiveness and increases the risk of injury, particularly to the lower back and wrists. Many struggle with correct alignment, which can lead to strain rather than strength building. 

Maintaining perfect posture is crucial to engaging the right muscles, preventing injuries, and maximising the core-strengthening benefits of the exercise. Proper form ensures that you gain the full advantages of planking. Here are some common posture mistakes during planks:

1. Sagging Hips

Sagging hips during planks occur when the lower back arches excessively, causing the hips to dip towards the floor. This mistake shifts the workload from the core to the lower back, increasing the risk of strain or injury. It also reduces the effectiveness of the exercise by disengaging the abdominal muscles. To correct this, engage your core fully and keep your body in a straight line from head to heels, preventing any sagging.

2. Wandering Arms

Wandering arms refer to the improper placement of the arms during planks, where they drift too far forward or outward. This mistake disrupts body alignment, placing undue stress on the shoulders and reducing core engagement. It can also lead to discomfort or injury. 

To avoid this, ensure your elbows or hands (depending on the plank variation) are directly beneath your shoulders, maintaining a stable and balanced position throughout the exercise.

3. Knock-knuckled

Knock-knuckling occurs when the hands are improperly positioned, causing the knuckles to collapse inward during a plank. This common mistake places strain on the wrists and compromises stability, making it harder to maintain the correct posture. 

Over time, it can lead to wrist pain or injury. To correct this, spread your fingers wide and press evenly through your palms, keeping your knuckles aligned and strong to maintain proper wrist alignment and support.

Conclusion

Adding planks to your daily routine offers a range of health benefits—from strengthening your core and improving posture to boosting metabolism and easing back discomfort. This simple yet effective exercise targets multiple muscle groups, enhancing overall stability and endurance. 

For best results, start by holding a plank for 30 seconds to 1 minute, gradually increasing the duration as your strength builds. Planks can be performed at the beginning of a workout to activate your core or at the end to fully engage your abdominal muscles. Incorporating variations like side and reverse planks can further challenge different muscle groups and prevent workout monotony, ensuring consistent progress over time.

Expert Quote

“Planks are one of the most efficient full-body exercises that take just a few minutes of your day but can help improve posture, build core stability, and reduce your risk of back injuries.”

Dr Anubha Karol

Frequently Asked Questions (FAQ)

References:

• Hung, K.-C., Chung, H.-W., Yu, C. C.-W., Lai, H.-C., & Sun, F.-H. (2019). Effects of 8-week core training on core endurance and running economy. PLOS ONE, 14(3), e0213158. https://doi.org/10.1371/journal.pone.0213158
• Gordon, R., & Bloxham, S. (2016). A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare, 4(2), 22. https://doi.org/10.3390/healthcare4020022
• Anand, S., & Samuel, A. J. (2021). Effectiveness of modified plank vs conventional plank on core muscle endurance and stability in recreational athletes: A quasi-experimental study. ResearchGate. https://www.researchgate.net/publication/354143568_Effectiveness_of_Modified_Plank_vs_Conventional_Plank_on_Core_Muscle_Endurance_and_Stability_in_Recreational_Athletes_A_Quasi-Experimental_study