Work Your Core | Benefits of Plank Exercises

Published on: 30/09/2020

Our core requires a strong foundation for optimal stability. To enhance its strength, it is important to include plank exercises to your workout routine.

People with an active and healthy lifestyle usually have different fitness targets. One of the most common fitness goals is to establish a strong and stable core. Your core is your entire support system and a strong core is a good foundation to prevent your body from injury and helps you move freely during workout.


Core exercise such as planking is an integral component of a formal fitness program. This helps to train the muscles in your pelvis, lower back, hips, and abdomen that leads to better balance and stability. 


Planking is one of the simplest exercises that is essential to add to your workout routine. It may look easy and simple, yet it takes a lot of effort and stamina for someone to do it. For starters, it is good to know that easy and short-term plank exercises are not the type that will give you much strength improvement. 

You can do planking in a number of different methods, but the main pose of the plank exercise will have your body perpendicular to the ground, stomach facing the floor, your torso off the ground with either your elbows or hands. It is no different from having a pause in an extended push-up with no body movement. 


Strengthen The Skeletal System

This versatile exercise does not only make the entire body stronger, but it also helps improve the strength of our skeletal system. Studies suggest that it is one of many osteoporosis-friendly exercises as it also helps support and keep the spine align. 

Planking targets a set of core muscles called Transversus Abdominus, the main area that needs to be built and developed in achieving those six-pack abs.


Reduces Low Back Pain

Low-back pain is a potentially crippling problem that affects most active people at some point in their lives. Since doing plank helps your muscles become stronger and tightens your midsection, it also helps train the hip, shoulder, and upper-back muscles. Plank exercises, when done properly and regularly takes off unnecessary stress in the spinal region and assists in arranging the ligaments in the back.

In a study conducted by the Harvard Health Publishing, It was shown that doing planks are also great for people who do not want to encourage the onset of chronic pain conditions like osteoarthritis.


Planking Burns More Calories

Planking is highly beneficial to those people whose fitness goal is to lose weight. It has been proven to burn approximately two to five calories per minute depending on body weight, metabolism rate, and muscle-to-fat ratio. 

The more rotations of planks you do, the more calories you will burn. If you are targeting to burn more calories, you should consider a more challenging plank poses than the basic plank. Some advanced plank exercises you may try are reverse plank, the spider-man plank, the plank with an alternating knee to elbow, planking on a pike, and more. 


Improves Your Metabolism

Planking can boost your overall metabolism when done everyday than any other core exercise. By doing this workout on a daily basis, the muscles you strengthen will ensure you are still able to burn calories even when you are physically inactive. 

When you start doing plank exercises, remember to observe proper form in order to achieve great results. Without it you are not working your muscles and just putting stress to your joints.