The Benefits Of Doing Planks Every Day, Explained By Science

Jul 31, 2018

Don’t underestimate the plank. This trusty exercise has major effects on your body, but it’s also capable of transforming your mind, mood, and overall attitude. Best of all, planks are portable and free. You can skip the expensive gym membership and do planks on your bedroom rug, hotel room floor, or beach blanket. So, what exactly is happening to your body when you hold the plank position? This exercise delivers serious results, sculpting your muscles and improving overall core strength.

The plank is a vintage exercise, but it’s also extremely effective. Planks really give you a boost where it matters most – namely, in your core. Read on to discover the importance of core strength, how planks underscore your core, and how exactly to do this exercise.

Your body’s core includes the back, pelvic, and abdominal muscles. These muscle groups are divided into primary and secondary muscles. Scientists will tell you that the primary core muscles are the diaphragm, rectus abdominis, erector spinae, internal and external obliques, multifidus, traversus abdominis, and the pelvic floor muscles. The secondary core muscles are the trapezius, latissimus dorsi, and gluteus maximus.

Your core muscles are an important aspect of just about everything that you do. Here are a few of the major categories where your core is the major player: 

• Posture: You can’t have good posture without strong core muscles. A sturdy core leads to a trim silhouette and an overall look of cool confidence. 
• Back Support: You can avoid or cut down on chronic lower back pain simply by maintaining your core, because these muscles play a huge part in preserving a healthy back. •
• Stability and Balance: You can’t have good balance or stability without a robust core, because these muscles are the bridge to your upper and lower body parts. 
• Everyday Movements: When you’re bending, rotating, standing, or sitting, you’re putting your core muscles into effect.

As you head into the wonderful world of planks, remember that you should neither over- nor underdo it. Overworking abdominal muscles can increase your risk of injury. Underworking the core area can leave it weak, making it difficult to perform everyday tasks, like bending over or sitting up straight.

So, what happens in your body when you start doing planks every day? You might be surprised to learn that the benefits of planking extend beyond your core muscles, affecting your entire body. Here are just a few of the benefits of regular planking: 

• Increased Metabolism: When you plank, you’re actually burning more calories than you would performing sit-ups or crunches. 
• Greater Flexibility: Planks actually stretch your toes, foot arches, hamstrings, shoulders, shoulder blades, and collarbone, improving your overall flexibility. •
• Better Posture: A proper plank will align your bones and joints, encouraging a straighter spine. 
• Reduced Stress: By stretching the muscles where you tend to collect tension, regular planking can actually reduce stress and have a positive effect on your mood. 
• Reduced Risk of Back Pain: Regular planks have been shown to significantly reduce the risk of both upper and lower back pain.

1. Get on the floor, face-down, as if you were about to do a pushup.
2. Form a 90-degree angle with your upper arms and forearms. Lift yourself onto your forearms, keeping your upper and lower body straight.
3. Maintain this position, supporting your body with your forearms and toes. Keep your body as rigid as possible.
4. Focus on your abdominal muscles by sucking your belly inwards. Be sure not to arch your back.

Start by holding this position for as long as possible, even if it’s only for 10 seconds. Slowly work yourself up to holding the plank for a minute. Be sure to maintain proper technique, or all your work will be for naught.

Let your friends know about the myriad benefits of planking – and how to do it properly.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!