Unlock Rapid Weight Loss with Plank Exercises: Ultimate Guide to Sculpt Your Body!

The plank exercise is a simple yet effective bodyweight exercise that primarily targets the core muscles. It involves maintaining a rigid position with the body in a straight line, supported by the forearms and toes. While often touted for its weight loss benefits, understanding its true effectiveness requires a deeper dive. This article explores the impact of plank exercises on weight loss, its numerous benefits, proper form, variations, and precautions.

Introduction: The Power of Planks

In recent times, plank exercise training (PET) has garnered significant attention due to its effectiveness in rapidly burning calories and strengthening the core muscles in the abdominal regions. It's a simple exercise to learn, demands minimal time, space, and financial investment. Engaging in a regular physical activity routine can contribute significantly to overall well-being and may also play a supportive role in managing certain health conditions. Among various forms of exercise, one simple yet effective option is the plank. This bodyweight exercise focuses on strengthening the core muscles, which can contribute to better posture, stability, and balance.

What is the Plank Exercise?

The plank exercise is widely regarded as one of the most effective movements for strengthening the core and abdominal muscles. It engages several muscle groups simultaneously, including the hips, lower back, and abdominal region, contributing to improved posture, balance, and overall stability. The PET involves supporting the body trunk by assuming a rigid position with forearms and both feet in contact with the ground. This exercise notably enhances the activity of core muscles and promotes the stabilization of the core by maintaining the body's neutral posture.

Benefits of Plank Exercise

Plank exercises offer a multitude of benefits, making them a valuable addition to any fitness routine:

Improves Balance and Posture

In addition to supporting muscle growth and endurance, the plank exercise may also contribute to improved body balance, posture, and coordination. Enhanced balance can help promote more efficient movement and may reduce the likelihood of placing undue strain on individual muscle groups during physical activity. As a result, incorporating planks into a well-rounded exercise programme can support safer and more stable performance, particularly during dynamic or high-impact workouts. The plank posture helps to perfectly align the vertebrae (small bones) in the backbone. This can help reduce back pain and even delay the onset of or prevent back pain in old age. Moreover, since this pose strengthens your abdominal muscles, it will help support the weight of your body when walking upright.

Strengthens the Core

The core of your body consists of the spine, pelvis, and trunk, forming the foundation for stability and movement. Developing core strength can support better posture and enhance performance in a range of physical activities. The plank exercise is particularly effective in targeting four key muscle groups that make up the core: the transversus abdominis, which helps stabilise the spine; the rectus abdominis, important for spinal flexion; the oblique muscles, which aid in rotation and lateral movement; and the gluteal muscles (glutes), essential for hip support and lower body strength. Regularly practising the plank may assist in strengthening these muscles, thereby contributing to improved balance, coordination, and physical resilience during exercise.

Improves Flexibility

Practicing the plank pose daily can help to stretch your core muscle groups mentioned earlier. This has a lot of benefits, especially for those who engage in yoga. Regular practice of the plank exercise may also support improved body flexibility, particularly when performed as part of a balanced fitness routine. While the plank is primarily a strength-building movement, it engages multiple muscle groups, including the shoulders, hamstrings, calves, and the arches of the feet, which can help maintain or gently increase range of motion over time. Certain plank variations, such as side planks or forearm planks with leg lifts, further activate and stretch surrounding muscles, promoting greater mobility and control. Improved flexibility can contribute to more fluid movement, reduced muscular tension, and enhanced overall functional fitness.

Reduces Backache

The plank posture helps to perfectly align the vertebrae (small bones) in the backbone. This can help reduce back pain and even delay the onset of or prevent back pain in old age. Moreover, since this pose strengthens your abdominal muscles, it will help support the weight of your body when walking upright.

Improves Metabolism

The plank pose strengthens the abdominal muscles and, through improved core stability, may also support muscle development in other areas of the body. Increased muscle mass is generally linked to higher energy expenditure, which can aid natural metabolic function. When practised regularly, the plank may contribute to better energy balance and appetite regulation. The plank exercise is a type of isometric exercise. Isometric exercises are mainly performed to improve strength. These exercises do not need movement and can be done in one place. As there is no movement involved, it will provide strength in a certain position only. Therefore, isometric exercises like plank can be done during injuries.

Respiratory Function Improvement

Implementing PET in young adults, while controlling for dietary intake and physical activity, resulted in noteworthy changes in respiratory capacity. Respiration encompasses a set of vital processes that are essential for the survival of all living creatures on Earth. From a physiological perspective, respiration involves the intricate procedure of drawing oxygen from the surrounding environment into cells within the human body while simultaneously expelling carbon dioxide in the opposite direction. The lungs, serving as the primary organs for respiration, consist of fibrous structures that, by themselves, cannot intake oxygen or expel carbon dioxide. Instead, the task of drawing air into the lungs for oxygen and facilitating the removal of carbon dioxide is carried out by the muscles surrounding the rib cage and the diaphragm. Engaging in daily exercises to strengthen respiratory muscles has the potential to enhance breathing function. The EG exhibited a substantial increase in peak expiratory force by ∼24% and forced expiratory volume in 1 s by ∼14%, accompanied by a reduction in resting respiratory rate by ∼ −9%. In the EG, there was a significant decrease in resting heart rate by ∼2%, accompanied by a decrease in sympathetic nervous activity by ∼ −5% and by an increase in parasympathetic nervous activity by ∼5%.

Plank Exercise and Weight Loss

The plank exercise can contribute to overall calorie expenditure when practised regularly and as part of a balanced fitness routine. The number of calories burned during a plank exercise can vary depending on factors such as body weight, duration, and individual metabolism. For example, a person weighing approximately 65 kilograms may burn around 3 calories per minute while holding a plank position.

Plank Exercise Basics: What Muscles Do They Work?

Planks are a type of bodyweight exercise that involves holding a static position similar to the top of a push-up. They target a wide range of muscles, primarily focusing on the abdominal muscles, including the rectus abdominis, transverse abdominis, obliques, and the muscles of the lower back. Additionally, planks engage the shoulders, chest, upper back, and even lower body muscles, such as the quadriceps and glutes, making it a comprehensive full-body exercise.

Can Planks Reduce Belly Fat?

Since the plank pose mainly works your core abdominal muscles, it is a great exercise to get rid of stubborn belly fat. Holding a plank for a few minutes each day can alone help to trump down belly fat and provide an appealing shape to your body. While planking will aid your weight-loss ambitions, using them as a fat burner and nothing else is a bit like opening a bottle with your teeth, yes, you can do it, but there are definitely better tools for the job. Performing a static plank will use up some calories, but it won’t be instrumental in burning belly flat specifically as you can’t spot reduce where you lose weight from. Belly fat loss would come down to having the correct and optimised nutrition and ensuring that you are expending more energy than you are consuming.

Variations of the Plank Exercise

To keep your workouts engaging and target different muscle groups, try these plank variations:

Front Plank: A simple form of this exercise and may promote strengthening of the upper as well as lower body.
Side Plank: Helps to strengthen the oblique abdominal muscles. A side plank doesn’t put pressure on the lower back or neck, this plank variation is simple but effective.
Reverse Plank: Helps to strengthen your hip muscles (glutes) and hamstrings (back thigh muscle), back & shoulder.
2-minute Plank Test: Holding the traditional plank position for a full two minutes. This variation serves as an effective way to assess core muscle endurance and overall stability.
Arm or Leg Lift Planks: These variations are considered more advanced forms of the plank, as they place greater demand on the core muscles, helping to further enhance strength and stability.
Side Plank Crunch: This is one of the most challenging and effective plank variations, often recommended for individuals with an established fitness routine.
Resistance Plank: This variation can also be performed using resistance bands and is considered an advanced form of the plank exercise.

Five Variations of Planks

Forearm plank: A traditional plank that boosts your weight loss journey.
Reverse plank: Contracts the core muscles and work out the region, so as to burn fat.
Walking plank: Boosts your metabolism, so you burn more calories throughout the day.
Side plank: This plank can help you achieve a good posture and ease of movement to build a strong core and better balance.
Alternating arm and leg raise: An excellent way to strengthen your core and lose weight.

How to Do a Plank Exercise?

Level: Beginner

Type: Forearm Plank (Low Plank)

The Forearm Plank, also known as the Low Plank, is a fundamental core-strengthening exercise that focuses on building endurance, stability, and muscle control. It involves maintaining a straight, aligned position while resting the body’s weight on the forearms and toes.

Step 1: Lie down flat on the ground.
Step 2: Place your elbows and legs flat (like in a push-up position).
Step 3: Keep your chin slightly tucked to maintain neck alignment.
Step 4: Hold the position for 10 seconds.
Step 5: Lower your body downwards, repeat 3 times, and then take a break.

NOTE: Beginners may start with shorter durations and build up gradually. Proper form is essential to prevent strain, especially on the lower back.

How to Do a Plank Correctly

Starting Position: Begin by positioning yourself face down on the floor. Place your palms flat on the ground, directly beneath your shoulders. Your toes should be tucked under, and your body should be in a straight line from head to heels.
Initiate the movement: Make sure to start by engaging your core muscles. Gently contract your lower abdominals as if you are bracing your core while at the same time lifting your pelvic floor muscles.
Proper Alignment: To help maintain a neutral spine, engage your glutes and quads while avoiding arching or sagging in the hips and lower back. Your legs should be active with the muscles engaged but not overly tense. Keep your neck in a neutral position, aligned with your spine.
Breathing: Breathe naturally while holding the plank so you avoid holding your breath. Focus on maintaining a steady and controlled breathing pattern while keeping your core muscles engaged.
Hold the Position: Hold the plank position for a set time. Beginners might start with shorter durations, such as 10 to 30 seconds, while more experienced individuals can aim for longer holds.
Exiting the Plank: When you're ready to finish, gently lower your knees to the ground first, then release your body from the plank position.

Precautions

Avoid planks if you have:

A shoulder injury.
Shoulder pain after the exercise.
If you are pregnant.

Do not hold your breath while exercising particularly if you have high blood pressure.

NOTE: If you experience any of the discomforts or pains mentioned above, it is advisable to consult a medical professional for further guidance before continuing with this exercise.

Common Posture Mistakes During Planks

Plank exercises involve multiple muscle groups across the body, particularly the core, arms, and shoulders. As a full-body movement, planks may also support improved posture and help reduce strain on the lower back when performed correctly.

Sagging Hips: In both high planks (full arm extended) and low plank (only forearms) exercises, a common mistake is allowing the hips to drop below the natural alignment of the body. This misalignment reduces engagement of the core muscles-one of the primary targets of the exercise-and can place undue strain on the lower back and shoulders.
Wandering Arms: When performing side planks, placing your supporting arm too far from your body can lead to unnecessary strain on the shoulder, wrist, and neck.
Knock-Knuckled: A common mistake during plank exercises is angling the palms inward towards the centre of the body. This positioning can make it more difficult to stabilise the shoulders and may lead to the chest collapsing towards the floor, increasing the risk of strain.

Tips to Gain Maximum Benefits from Plank Exercise

If you are doing it for the first time, try the plank exercise under the supervision of a trainer.
Hold the plank for a duration that suits your current fitness level, gradually increasing the time as your strength and endurance improve.
Start by doing one plank a day and gradually progress to 3-10 repetitions daily to build consistency and maximise benefits.
Once comfortable, incorporate side planks to further strengthen the core and improve overall stability.
If exercising at home, try to practise in front of a mirror or with someone who can help correct your form.

How Long Should You Hold a Plank?

According to professor and spine specialist Stuart McGill, PhD, the answer is just 10 seconds. There’s no utility to this kind of activity other than claiming a record. Instead, McGill believes you will see greater benefits from planking for three 10-second intervals rather than long holds. According to Benji Tiger, a personal trainer at Orange Theory in Florida you should be holding a plank for 30 seconds to a minute. And if you were to do planking intervals, holding for 20 seconds each time would be better. Veteran strength coach and Men’s Health contributor Dan John suggests holding the plank for no more than 120 seconds.

How Many Sets of Planks Should You Do a Day?

Depending on strength level, starting with 30 seconds a day in a half-plank position, so on the knees in a pronated-arm position (palms facing down), then building up to one minute. The next progression would be a full plank on elbows and toes, keeping the core tight so as to focus on the correct muscles - the abdomen and obliques - and keeping glutes squeezed tight. After 30 days, you could plank for 1 minute, repeating this five times, with a 30-sec-to-one-minute rest between each plank.

How to Add Weight to Planks

By adding a plate, sandbag or weighted vest across your upper back, you increase the demand on your abs, obliques, and glutes without having to hold the position for excessive lengths of time.

Conclusion

Given the numerous benefits associated with this seemingly simple exercise, it is no surprise that the plank posture has gained popularity among fitness enthusiasts. Many fitness professionals have introduced their own innovative variations, offering unique ways to challenge and engage the body. Even if these advanced forms are not accessible at first, the variations and tips outlined here provide effective alternatives that can yield comparable results. As a full-body exercise that complements a wide range of workout routines, the plank is a valuable addition to any fitness programme and well worth incorporating into your regular practice. While planks can contribute to weight loss and overall fitness, they are most effective when combined with a balanced diet and a comprehensive exercise program.

Frequently Asked Questions (FAQs)

Can you do a 3-minute plank workout?

Yes, a 3-minute plank workout is achievable, particularly for those following an advanced fitness routine. For beginners, holding a plank for one minute is generally sufficient and effective. Reaching the three-minute mark typically indicates a higher level of core strength and endurance. However, if you are unable to maintain proper form for up to 120 seconds during an advanced routine, it may suggest the need to further develop your strength or reassess your technique. Ensuring correct posture is essential for both safety and effectiveness.

What happens if I do planks every day?

Incorporating planks into your daily routine can offer several potential benefits, particularly when performed with proper form and a balanced fitness routine.

Can you do planks every day?

Incorporating planks into your daily fitness routine is safe as they are not overly taxing on your body and will not cause injuries if performed safely and properly. However, it is important to listen to your body as you may experience increased muscle soreness after doing planks. If this occurs, take a day or two off of doing plank exercises and switch to another form of strength training exercise for a different body part or switch to an aerobic workout for the day.

Do planks burn belly fat?

Performing planks helps engage multiple muscles in your body simultaneously, increasing the metabolic rate, or calorie burn, of your workout. You may experience weight loss or fat loss by incorporating planks into your workout; however, it will likely cause a reduction in weight and fat throughout your entire body, not just your midsection.

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