A plank is one of the most popular and efficient bodyweight exercises. It enables you to get your desired results quickly without needing any special equipment other than your body and/ or mat. Aside from being able to do a plank anywhere, it targets all the body’s muscle groups at the same time, from the shoulders down to your calves.

While planking may look simple at a glance, it takes consistent practice to do it for extended periods of time. At Alchemy Personal Training in Wilmslow, our expert coaches guide and encourage clients to master different plank variations to boost their fitness levels and exercise performance, ultimately helping them achieve a 3-month body transformation. Here’s a rundown of plank exercise benefits.

Why are Planks Effective?

The main reason planks are effective is that they can be done by people of any age as long as they are physically healthy. Additionally, they’re a bodyweight exercise that can be performed anywhere and easily modified to be more challenging without any equipment.

Before you start working on how to do a proper plank, it’s a good idea to understand why it is important. That way, you’ll be more likely to incorporate planks into your daily routine, even when it gets hard.

As personal trainers, we recommend clients to do a plank because it engages a large number of muscles in your body, making it ideal for all types of training and those who seek a 3-month body transformation.

While planks are a type of strength training exercise, they’re also ideal for people who engage in cardio workouts, allowing them to be more aware of their form and the muscles they need to activate.

7 Plank Exercise Benefits

1. REDUCES RISK OF INJURY AND BODY PAINS

Planks engage upper and lower body muscles to hold an isometric pose for certain periods of time, causing them to tighten and conditioning them to get stronger. Proceeding with planks every day allows you to build muscles that support the bones and all body parts, which reduces your risk of injury and body pains due to fractures or poor exercise form. With stronger muscles, you’re more capable of getting through your workout routines, bringing you closer to achieving a 3-month body transformation.

2. IMPROVES POSTURE AND BALANCE

Plank exercises improve your posture and balance as you challenge yourself to retain a straight inclined position, whether your arms are fully stretched or bent at the elbows and whether you’re on your knees or toes. Moreover, you’re training your body to distribute your weight evenly. To raise the difficulty of your planking practice, try increasing your hold time or incorporating other variations into your workout routine. For instance, you can perform a reverse plank if your body transformation goal involves sculpting your back, while a side plank would be great if you want to trim your waist.

3. BOOSTS METABOLIC RATE

Holding a plank requires effort and the use of a lot of muscles, meaning it burns fat and calories. Contrary to popular belief, planks are more effective at eliminating belly fat than traditional ab exercises, such as sit-ups and crunches. People who want to lose weight without jumping or high-impact exercises can perform planks to boost their metabolism. Doing planks on a daily basis will help you maintain a high metabolic rate, which is very important for a 3-month body transformation.

4. STRENGTHENS CORE AND STABILITY

Planks are one of the most effective bodyweight exercises for toning your abs and your core, which consists of the joints, muscles, and bones that connect the upper and lower bodies. When you practice planks, you engage and strengthen your core muscles, including your glutes. You gain better stability with a stronger core that facilitates the smooth transfer of movements from your upper body to your lower body.

5. INCREASES FLEXIBILITY

While a plank may not seem like your usual stretch, it is a bodyweight exercise that can increase your flexibility and range of motion. Different muscles are elongated and activated depending on the plank variations or combinations you do. For instance, a classic plank on your elbows and toes will lengthen your hamstrings along with the arches and balls of your feet. Meanwhile, a side plank will stretch your obliques, making it easier for you to twist your trunk.

6. ENHANCES MUSCLE DEFINITION

Planks enhance your body’s muscle definition as you increase muscle mass and strength. Your core will definitely be engaged while doing planks, but when done correctly, you’ll also be activating muscles along your neck, shoulders, arms, and legs, making it one of the most basic and important exercises you’ll ever learn. Thus, it can serve as the foundation of your 3-month body transformation.

7. SUPPORTS MENTAL HEALTH

Let’s not forget that the brain is also a muscle, and planking helps improve the mind-muscle connection. As with any exercise or physical activity, planks can support mental health by stimulating the production of endorphins, which help elevate moods. Moreover, planks help relieve stress and anxiety by targeting muscles along the neck, shoulders, and back that tend to tense up during high-pressure situations.

Final Thoughts on Plank Exercise Benefits

With many benefits, planks are a fantastic way to become fit. It is a convenient bodyweight exercise that can be done at home or in a private gym like Alchemy Personal Training. Hiring a personal trainer would also be a good idea, as they’ll be able to teach and guide you on how to do different plank variations. Moreover, they can help you maximise plank exercise benefits to achieve a 3-month body transformation.