Ugh! Planks. They’ve got to be one of the hardest exercises to do, yet they work your core big time. But, apparently, they do more than benefit your core. Here’s what science says happens to your body, when you master your plank exercises every day. (1)
What Is Plank Exercise?
Planking is simply using your lower arms to hold your body up for a sustained period. When you do this, you safely strain muscles throughout your body, including your core, allowing muscles to build and strengthen. In the same position for push-ups, you use your forearms to lift your body and hold the position for as long as you can. (1)
Plank Exercises And Your Core
Core strength is important because your core muscles are the most frequently used muscles when you move. So, logically, if you have a strong core, you strengthen your ability to move. This makes it easier to achieve physical goals, including working those stubborn abdominal muscles. But it just makes everything you do easier. If you can plank, your abs get stronger to support your back and spinal column. You reduce the risk for injuries even in everyday movements, such as lifting. In short, plank exercises are ideal for your daily exercise routine. (1, 2)
Multiple Benefits From Plank Exercise
Some benefits of planking include (1):
- Strengthening your core
- Supporting your back and spine
- Toning your arm muscles
- Developing your butt muscles
- Developing thigh muscles
Best of all you can actually reduce your overall workout time as one exercise addresses your entire body. (1)
How Plank Exercises Affect Your Body
So what happens if you do plank exercises every day? Let’s review:
Core Strength
As mentioned, when you improve core strength you improve core performance including: (1,2)
- Lifting heavier weights
- Better sports performance, like jumping
- Six pack abs
- Ability to move and twist at the waist
- Nicely shaped derriere
Reduced Risk Of Back Injury
Planking strengthens your entire back. Regardless of your age, avoiding back injury allows you to remain active while also helping to reduce chronic back pain. (1)
Metabolism Boost
Especially for those living a sedentary lifestyle, your metabolism gets lazy. Plank exercises allow you to continue burning calories even when you are just sitting, or even sleeping. Do them in the morning and you increase your metabolic rate all day. Do them in the afternoon and your metabolism keeps going during sleep. (1)
Improved Posture
As a notorious slouch, this one made me sit up and pay attention. Good posture helps keep bones and joints in alignment which helps with overall health and reduced back pain. It also makes you appear more confident when you sit up nice and tall in your seat. (1)
Improved Balance
Improved balance helps you perform more effectively in sports, but also just doing everyday tasks like putting your pants on standing up. (1)
Flexibility
Being flexible just makes everything easier. Plank exercises even reach your toes and feet helping support your body weight. (1)
Mental Health
Plank exercises improve mood as they release body stress and tension which in turn helps calm the brain. (1)
As with any exercise, you should speak to your doctor before beginning plank exercises if you suffer from any health issues, including being overweight.
