Benefits of Plank Exercise
  • Understand the Benefits of Plank
  • Know the Variation of Plank
  • Common Mistake of Plank
Benefits of Plank Exercise

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Unexpected Benefits Doing Plank Exercises Everyday

Whether you find getting up for a gym hard or you won't be comfortable in a gym environment, you should try planks at home to improve your core strength and stability hassle-free. At first, doing the plank might not look a lot considerable.

How holding up a body without moving can improve body posture? As it turns out, it is one of the most common exercises with serious benefits. Therefore, plank exercise can keep your shoulder and lower back natural while sitting or standing - two vital parts of good posture.

Even a bodyweight exercise like planks is ideal for working the core, crucial for mobility and pain relief. Based on the research, crunches might not be the most effective exercise to strengthen your core muscles.

If you're consistently doing crunches and situps to achieve a sexy beach-ready body, you may be exercising pointlessly. So, what should you do instead? Try planks. Stay tuned with us to learn more about planks to enhance core strength and stability.

How to do Planks?

Planks are an excellent abdominal and core exercise - there's no equipment required to do a plank, and it can be performed just about anywhere. As we know, core muscle connects with the upper body and lower body as well as your shoulders, arms, and glutes. So, holding up your body weight stiff as a board activates the core muscle.

To find out about the perfect variation of plank, check out the key pointers below-

Standard Plank

  • Keep your hands under the shoulder parallel to the shoulder width.
  • Ground your toes on the floor and squeeze your buttocks to stabilize your posture (do not lock or hyperextend your knees).
  • Look a the floor below, your head should be straight with your back.
  • Hold your breath and position for 20 seconds. Once you get comfortable with posture, hold your plank for as long as possible.

Knee Plank

  • If you're a beginner, you may consider opting for a knee plank because it is significantly easier to hold than the traditional straight-arm plank.
  • Sometimes, planks can feel too challenging, and then you can rest your knees on the ground, putting less stress on your lower back.

Side Plank

  • Side Plank variation activates the side muscles of your core.
  • Stack your feet while lying on your side with one leg on the other, then raise your torso with your hand or elbow.
  • You can make the plank harder by raising the opposing arm, leg, or both in the air.
  • You can make it simpler by crossing your higher leg in front of your body for added support.

Single-leg Plank

  • This variation puts more pressure on your core because it eliminates one point of contact with the ground.
  • Lift one leg as high as possible without endangering your back while maintaining a typical plank position for your body. Then, switch legs while keeping your hips parallel to the floor.

Health Benefits of Practicing Plank Pose

Planks Hit Muscles Adequately

So, why exactly are planks much more effective than crunches?

Well, crunches can be hard on your back or neck and only target the abdominal muscles. But plank exercises just don't work for your core, and you can do a full-body workout by just doing different plank poses.

It targets all your core muscles, including erector spinae, transverses abdominals, rectus abdomens, lumbar multifidus, and internal or external obliques.

1. Planks can Enhance your Body Posture

It's quite common to experience back pain in the generation, which may affect your body posture. However, doing planks daily can improve your overall body posture.

Studies indicate the plank is more effective in targeting the muscles accountable for spine stabilization. Even plank exercises keep your shoulders and back neutral while sitting or standing - two vital parts of posture.

2. Planks can Improve Flexibility

Although it might not seem like it, planks are a considerable exercise for stretching your lower body. The hold posture in the plank pose lengthens your hamstrings and the arches of your feet, making it a strength and stretch exercise. Side planks with an extended arm might specifically target your sides if you want to stretch certain body parts.

3.Planks are Easy to Modify

While the traditional plank is an excellent exercise to start with, you may also add or modify planks to meet your body's demands.

One change you might make is to lower yourself to your forearms while in the plank position. Another technique to get the most out of the exercise is to hold the stance for longer periods. Start with a 30 - 60 seconds, then gradually extend it.

Set a two-minute limit as your maximum. According to a study, repeated 10-second holds may be the best exercise if your goal is to improve your athletic performance.


Now you know the benefits associated with plank exercise and the different variations. Get ready to improve your core strength and stability hassle-free. No doubt, plank exercise can surely do wonders, from head to toe and help build strength and stability in the body.

Benefits of Plank Exercise: FAQ's

1. Do planks burn belly fat?

Planks are excellent for losing belly fat because holding up a body without moving can improve body posture and use up some calories.

2. What are the 3 benefits of planks?

Healthy posture, Balance and coordination , Improved body alignment

3. How many planks per day?

When it comes to plank, try performing the exercise for a minimum of one minute at a time.

4. Do planks slim your body?

Yes, it is one of the best ways to burn calories instantly.

5. Can planking reduce arm fat?

Yes, it can reduce excessive arm fat and build stability, endurance and strength.

6. What is a good plank time?

Aim to hold a plank for over sixty seconds if you're a beginner. To achieve an above-average score, strive to plank at least 2 minutes.

7. Is it okay to plank in bed?

Yes, a standard plank is a common exercise that can be performed anywhere.

8. Who should avoid doing planks?

It should be avoided by pregnant women, senior citizens with back issues, and post-natal women.

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Sahil Singh Kathait

Written By: Sahil Singh Kathait

Sahil is a passionate content writer with over two years of expertise in the insurance domain. He uses his knowledge in the field to create engaging content that the customer can relate to and understand. His passion lies in simplifying insurance terminology, ensuring a hassle-free understanding for potential policyholders. With his outstanding collaborative efforts with people, he understands different perspectives and keeps readers' viewpoints at the forefront of his content writing approach.