10 Surprising Benefits of Doing Planks: Improve Strength, Flexibility & More

Planks are often underestimated in the fitness world, dismissed as just another core exercise. However, the benefits of planks extend far beyond strengthening your abs. This simple yet challenging exercise offers a wide range of physical and mental benefits that can significantly enhance your overall health and fitness. Whether you’re a beginner or a seasoned athlete, incorporating planks into your routine can lead to surprising improvements in strength, flexibility, posture, and even mental well-being.

Benefit 1: Improved Core Strength

Core strength is the foundation of many physical activities, from lifting heavy objects to maintaining balance during everyday tasks. Planks are an excellent way to build and maintain this strength, targeting multiple muscle groups in the core. Unlike traditional ab exercises, planks engage the entire core, including the obliques, transverse abdominis, and rectus abdominis. This comprehensive approach helps in stabilizing your entire body, leading to improved performance in various physical activities and reducing the risk of injuries.

Benefit 2: Enhanced Posture

With the rise of desk jobs and sedentary lifestyles, poor posture has become a common issue. Planks can be a game-changer in this regard. By strengthening the muscles that support your spine, including the back, shoulders, and chest, planks help correct postural imbalances. Regular practice can lead to a natural improvement in your posture, making you stand taller and reducing the strain on your back. Improved posture also contributes to better breathing, reduced fatigue, and a lower risk of developing musculoskeletal problems.

Benefit 3: Increased Flexibility

Flexibility might not be the first thing that comes to mind when you think of planks, but this exercise can indeed help improve it. The position itself requires you to stretch your shoulders, collarbone, and shoulder blades while also engaging your legs. Over time, regular planking can enhance the flexibility of these muscles, making them more supple and reducing the risk of injury. Increased flexibility also leads to better movement efficiency, whether you’re working out or simply going about your daily activities.

Benefit 4: Better Balance and Coordination

Balance and coordination are critical components of overall fitness, and planks are an excellent way to improve both. By strengthening your core, planks help stabilize your body, making it easier to maintain balance during other exercises and daily activities. This enhanced stability is particularly beneficial for athletes, dancers, and anyone involved in activities that require precise movement and control. Additionally, better balance reduces the risk of falls and injuries, especially as you age.

Benefit 5: Boosted Metabolism

One of the less obvious benefits of planks is their ability to boost your metabolism. Because planks engage multiple muscle groups simultaneously, they require more energy to perform, leading to increased calorie burn even after you’ve finished your workout. This afterburn effect, also known as excess post-exercise oxygen consumption (EPOC), can help you burn more calories throughout the day, contributing to weight loss and improved body composition.

Benefit 6: Reduced Risk of Back Pain

Back pain is a common complaint, particularly among those who sit for long periods. Planks can help alleviate and prevent this issue by strengthening the muscles in your core and lower back. A strong core provides better support for your spine, reducing the strain on your back muscles and helping to maintain proper alignment. By regularly doing planks, you can decrease the likelihood of developing lower back pain and enjoy a healthier, pain-free back.

Benefit 7: Mental Health Benefits

Physical exercise has long been known to benefit mental health, and planks are no exception. The focus and concentration required to hold a plank position can help clear your mind, reduce stress, and improve your mood. Planks can also be a form of moving meditation, where you concentrate on your breathing and body alignment. This mental clarity can lead to better decision-making, increased productivity, and an overall sense of well-being.

Benefit 8: Strengthened Upper and Lower Body Muscles

While planks are often associated with core strength, they also work a variety of other muscles throughout your body. The plank position engages your shoulders, chest, and arms, as well as your glutes and quadriceps. This makes planks a full-body workout, improving strength and endurance in multiple areas at once. Strengthening these muscles can lead to better performance in other exercises, whether you’re lifting weights, running, or engaging in sports.

Benefit 9: Improved Athletic Performance

Athletes across various disciplines understand the importance of core stability, and planks are one of the most effective exercises for developing this essential attribute. A strong core is crucial for almost every athletic movement, whether it’s sprinting, jumping, throwing, or lifting. By regularly incorporating planks into your training routine, you can enhance your ability to generate power, maintain balance, and perform complex movements with greater efficiency.

For example, runners benefit from planks by improving their posture and endurance, which helps in maintaining form during long distances. For weightlifters, a solid core translates to better stability when performing heavy lifts, reducing the risk of injury and enabling greater strength gains. Even in sports that require quick lateral movements, like basketball or tennis, a strong core aids in agility and responsiveness.

Many athletes have seen significant improvements in their performance after adding planks to their routines. This simple yet powerful exercise can give you the edge you need to outperform the competition, regardless of your sport.

Benefit 10: Convenience and Versatility

One of the most appealing aspects of planks is their simplicity and versatility. Unlike many exercises that require special equipment or access to a gym, planks can be performed anywhere, anytime. All you need is a flat surface and a few minutes of your day. This makes planks an ideal exercise for busy individuals who struggle to find time for a full workout.

Moreover, planks are highly adaptable to different fitness levels. Beginners can start with basic planks and gradually progress to more challenging variations as they build strength. For those looking to increase intensity, there are numerous plank variations to explore, such as side planks, reverse planks, or plank jacks, each targeting different muscle groups and offering unique benefits.

This versatility ensures that planks can remain a staple in your fitness routine, regardless of how your goals or capabilities evolve over time. Whether you’re at home, traveling, or even at the office, you can always find time to fit in a plank session.

How to Incorporate Planks Into Your Routine

Incorporating planks into your fitness routine doesn’t require a complete overhaul of your current regimen. Instead, they can be seamlessly integrated into existing workouts or performed as a stand-alone exercise. Here’s how to do it:

• Beginner Routine: Start with a basic forearm plank, holding the position for 20-30 seconds. Aim to complete 3 sets, gradually increasing the duration as your strength improves. You can also add side planks to target the obliques and enhance lateral core stability.
• Intermediate Routine: Once you’ve mastered the basic plank, try incorporating variations like the plank with shoulder taps or the plank with leg lifts. These movements add a dynamic element to the exercise, challenging your balance and coordination while further strengthening your core.
• Advanced Routine: For those with a high level of fitness, advanced plank variations like the Spiderman plank, single-arm plank, or plank to push-up offer a greater challenge. These exercises not only work your core but also engage your upper and lower body muscles more intensely.

In addition to these routines, planks can be paired with other exercises to create a full-body workout circuit. For example, combining planks with squats, push-ups, and lunges can provide a comprehensive workout that targets all major muscle groups.

Common Mistakes to Avoid When Doing Planks

Despite its simplicity, performing a plank with improper form can diminish its effectiveness and increase the risk of injury. Here are some common mistakes to watch out for, along with tips on how to correct them:

• Sagging Hips: One of the most frequent errors is allowing the hips to drop, which reduces the engagement of the core muscles and puts strain on the lower back. To avoid this, focus on keeping your body in a straight line from head to heels, engaging your core and glutes throughout the exercise.
• Arched Back: An overly arched back is another common issue, often caused by weak core muscles. This posture can lead to discomfort or injury in the lumbar spine. To correct it, tuck your pelvis slightly and pull your belly button towards your spine, maintaining a neutral spine throughout the plank.
• Neck Strain: Many people tend to look up or down while planking, which can cause strain on the neck. Instead, keep your neck in line with your spine by looking at the floor directly below you. Imagine a straight line extending from the top of your head to your heels.
• Holding Your Breath: It’s easy to forget to breathe while focusing on holding the plank position. However, proper breathing is essential for maintaining muscle engagement and preventing fatigue. Make sure to breathe deeply and evenly throughout the exercise.
• Rushing Progression: While it’s tempting to jump into advanced plank variations, doing so without mastering the basics can lead to poor form and limited results. Focus on building a strong foundation with the basic plank before moving on to more challenging versions.

By avoiding these common mistakes and focusing on proper technique, you can maximize the benefits of planks and reduce the risk of injury.

Conclusion

The plank is much more than a simple core exercise. Its benefits extend to improved strength, flexibility, posture, balance, and even mental health. Whether you’re a beginner or a seasoned athlete, planks offer a versatile and convenient way to enhance your fitness routine and overall well-being.

By incorporating planks into your daily routine, you can enjoy long-term health benefits that go far beyond just physical appearance. Stronger muscles, better posture, increased flexibility, and improved mental clarity are just a few of the rewards you can expect from this powerful exercise.

So why wait? Start integrating planks into your workout routine today and experience the surprising benefits for yourself. Remember, consistency is key, and with regular practice, you’ll soon notice the positive changes in your body and mind.