5 Amazing Benefits of Plank Exercises For You

Plank Exercise Variations and It’s Benefits on Our Health

The dangerous COVID-19 has brought an end to our everyday routines, whether it’s going to work, school, even going for just a jog. So now it’s time to go outside of our regular routines & try something new to remain healthy.

Remember that a regular workout routine may lower your chances of getting heart diseases, hypertension, and other illnesses.

A plank exercise may help with this. But, what exactly is a plank exercise? This article will discuss your real question of how it will be helpful during the epidemic and how to carry it out. You will also get a detail idea about the benefits of plank exercises.

Benefits of Plank Exercises
Benefits of Plank Exercises

What Is Plank Exercise?

Plank exercises are the best workout for strengthening your core & abdominal. These exercises will help strengthen one’s hips, lower back, & abdomen while also improving your overall physical balance.

This is utilised in yoga as well as by amateur athletes & in sports like football & cricket.

Benefits Of Plank Exercise:

The total calories you will lose depends on how long you do a plank workout every day. A 65-kg individual, for example, could burn three calories/ minute exercising a plank.

Here are some of the benefits of plank exercise for your health.

1-Enhances body balance & stability.

2- Boosts your core muscles (i.e. pelvic & joints, shoulder bones and spine).

3- Enhances body flexibility.

4- Eliminate belly fat & tightens the tummy.

5; Relieves back pain Enhances metabolism.

How To Do Plank Exercise?

There are several plank exercise methods, and one is the front plank or high plank. The only difference between this and pushups is that you would balance that on your elbows rather than placing your weight on the palm.

  • Place your palms firmly under your neck. Extend your fingers widely.
  • To support your shoulder joints & develop your core muscles (pectoralis), push with your neck and arch your back muscles.
  • Segments and sub the elbows to protect your joints from unnecessary strain.
  • Raise your legs off the floor & extend your backbone beyond you (you may leave your knees down).
  • Tighten your hips and extend your knees to the ground.
    Push your thighs forward into your navel to work your abs and glutes.
  • To prevent pressure on your leg joint, stack the feet over your feet’s ball-mounts.
  • To extend your shoulders and to keep your spinal aligned, look down.

NOTE: While doing this plank exercise, ensure your back is entirely straight. The plank exercise may be adjusted to include a leg raise & an arm lift.

Nevertheless, unless you’re a beginner, you will get different types of benefits of plank exercises.

Special Tips For Beginner Plank Exercise:

As you begin, use a piece of equipment to prevent putting unnecessary strain on your joints. If you want to utilise equipment, do the basic process at an inclination to work lower abs. Plank exercises may also be done on the ground on a mat.


Plank exercise should be avoided in the following situations:

  1. If you are suffering from shoulder dislocation.
  2. If you have shoulder discomfort as a result of the workout.
  3. If you’re pregnant.Don’t hold your breath while exercising.

Note: If you experience some of the above discomforts, see a doctor for advice on proceeding with this workout.

Make a good Plank Exercise Routine to achieve the best results and a well-shaped physique.

Let’s Discuss Different Plank Exercise Types

If you can perform plank exercise variations, you will get a perfect physique within a couple of days.

Let’s discuss different plank exercises and the benefits of plank exercises.

Basic Plank (High Plank):

When trying plank exercise for the first time, it is best, to begin with, a basic plank. Different names have been given to the basic plank:

  • Classic plank
  • Standard plank
  • Traditional plank
  • Regular plank
  • Basic plank

Get yourself across all in a table-top posture, facing down. Check that your wrists are strictly under your neck.

Elbow Plank:

The elbow plank works the abs more than the standard plank. This is because it puts additional pressure on your abs.

knee Plank:

If you can’t hold a simple plank exercise for long, put both knees down and start the core tight for as hard as you want to. This should be done many times.

The Side Plank:

Side plank is just an excellent exercise for developing vertical abdominal muscles.

Plank Climbing:

This type of plank improves not just your spine & back & also the biceps.

Hip Twist Plank:

This type of plank strengthens your core muscles, hips, and knees.

Plank With One Arm:

Put yourself in a simple plank or forearm plank posture.
Extend one arm gently.
Maintain this stance.
Repeat with another arm.

Using A Leg Lift:

Start with a simple plank exercise. Raise your right leg to hold this for a few minutes without folding your knees. Set it aside. Then repeat with the opposite leg.

Knee-to-elbow Side Plank:

Drop into the plank posture, an arm plank, or the simple plank.

Raise your lower leg to your right knee by extending your leg. Overall, keep a firm core and then a straight back.

Plank Walk:

Rolling plank exercises both the core and the upper chest. Sliding horizontally in the planks posture is what this plank exercise is all about.

Mountain Climbers:

Mountain climbing is both the core-strengthening and a cardiac exercise. In addition, the mountain climber is a high-intensity version of a plank workout that burns many calories.

You May Also Intrested in Kettlebell Workout For Beginners

Plank Exercise Benefits for Weight Loss

The plank exercise is an excellent abdomen exercise & there are lots of benefits of plank exercises. It consumes about 2 – 4 calories every minute with most individuals.

In addition, planks build muscle & improve metabolism, which helps maintain greater metabolic consumption levels during rest.


Can Planks Reduce Belly Fat?

YES, plank exercise is an effective calorie burner. In addition, it helps to decrease abdominal fat.

While doing this activity, be sure to maintain a nutritious diet. Include fresh fruits & vegetables, whole grains, salmon, bananas, yoghurt, herbal tea, or avocados in the daily diet.

Furthermore, ensure you do this workout regularly and correctly. Maintain the posture for 1 minute between pressing upward & downward, then relax the body.

Your total exercise time must be more than 60 seconds.

What Are Plank Exercises Good For?

The plank exercise is common in many workout regimens. The plank position is used in various yoga routines, including stretching exercises, hot yoga workouts, or aerobic fitness yoga (kumbhakasana).

This posture may be maintained for many seconds or utilised as a transitional pose between two other performance sections.

Pro athletes utilise the plank exercise as a part of their training routine, which alternates among sets of sit-ups, crunches, pushups for decreasing lengths regulated by time.

Since the plank exercise is so efficient at increasing strength in a broad range of muscles, it is used as part of the training regimen of several professional players, including hockey & football.

What Are The Benefits Of Planking Every Day For 1 Minute?

The one-minute plank exercise will transform your physique. If you can’t hold with 1-minute, start with just 10 seconds & gradually raise the exercise time. It all comes down to the forearm.

With practice, you should be capable of holding this for 1 minute or longer. Check that your spine is in a horizontal line and that your core is engaged.

As you begin practising plank exercise, your body will tremble, which indicates that your whole body muscles are being used in training, which is a positive indication. So take advantage of the plank & wait for the result.

How Long Should You Hold A Plank?

The fastest time for keeping a plank exercise is almost 4 hours. However, you don’t have to spend much time. Some experts agree that anything from 10 – 15 seconds is sufficient.

What Happens If You Plank Daily?

Planking exercise strengthens your spine, collar, chest, elbow, and core muscles, enhancing your overall posture. Your balance will strengthen, and your spine will be upright if you practise the plank exercise every day.

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