Plank is one of the most effective core exercises that strengthens the entire body. Holding the plank position for 30 days can lead to several benefits. Here is an overview of the changes you can expect by planking every day for a month.
Improved Core Strength
Plank primarily targets the core muscles including the rectus abdominis, transverse abdominis, internal and external obliques, and erector spinae. Holding the plank pose requires isometric contraction of these muscles to keep the body stabilized. Performing planks daily leads to improved strength and endurance of the core muscles. According to a study published in the Physical Therapy in Sport journal, holding a plank for 4 weeks resulted in significant improvements in core stability among healthy individuals.
Rectus Abdominis
The rectus abdominis muscle, also known as the six pack muscle, spans vertically between the pubis and sternum. Contracting the rectus abdominis allows you to flex your spine. Planking enhances strength and tone of this muscle.
Transverse Abdominis
The transverse abdominis is the deepest layer of abdominal muscles that wrap around the sides and front of the abdomen. This muscle stabilizes the lumbar spine and pelvis during dynamic movements. Planking trains this muscle to maintain core stabilization.
Internal and External Obliques
The internal and external oblique muscles are located on the side of the abdomen. They allow trunk rotation and lateral flexion. Planks engage the obliques to prevent lateral swaying of the torso.
Erector Spinae
The erector spinae muscles extend throughout the length of your back on either side of the spine. Planking strengthens the erector spinae to keep the back straight and spine neutral.
Improved Posture
Many people slouch during day-to-day activities such as sitting, walking, and standing. Over time, poor posture leads to rounding of the shoulders and back. Planking helps reverse these postural abnormalities. Maintaining a straight line from heels to head in the plank pose trains proper alignment of the shoulders, spine, and pelvis. Regularly performing planks can help reinforce good posture.
Increased Balance
Good balance comes from having a strong core. The plank pose develops core stability through isometric muscle contractions. As the muscles adapt to the daily planking exercise, your overall balance improves. A study in the Journal of Strength and Conditioning Research found that core stabilization exercises like plank can enhance balance control.
Lower Back Pain Relief
Plank strengthens the core muscles that support the spine. Strong core muscles take pressure off your back. The American College of Sports Medicine recommends core stabilization techniques like planks to reduce and prevent lower back pain. Holding proper plank form ensures you do not compensate by arching or sagging your back.
Improved Flexibility
Daily planking gently stretches tight muscles of the shoulders, chest, hamstrings, and hips. This enhances overall flexibility of the body. However, avoid pushing yourself too hard in the plank pose as overstretching can cause injury. Build up your plank time gradually each day.
Increased Body Awareness
Holding plank requires concentration on muscle engagement and alignment. This heightens awareness of your body’s position in space. Enhanced proprioception from planking can improve coordination and control of movements.
Strengthened Arms, Shoulders and Legs
Besides the core muscles, planking also activates many other muscle groups in the arms, shoulders, and legs. The exercise trains the entire body to work together as a unit.
Arms
Planking relies on the arms to support the body. Holding a plank tones and strengthens the muscles of the forearms, biceps, and triceps.
Shoulders
Keeping the shoulders directly over the wrists in plank engages the muscles surrounding the shoulder blades. This improves stabilization and endurance of the shoulder joints.
Legs
Although plank mainly targets the upper body, holding proper form requires contracting the quadriceps, glutes, and hamstrings. This boosts overall leg strength.
Increased Metabolic Rate
Planks are an isometric exercise that involve sustained muscle engagement. This significantly increases your metabolic rate during the exercise. Studies show that regularly performing planks can boost your resting metabolic rate. Your body burns more calories at rest after adapting to the daily metabolic stress of planking.
Weight Loss
The combination of boosted calorie burn and metabolic rate makes planks excellent for weight loss. By eating healthy and doing daily planks, you can lose weight and burn abdominal fat. In one study, overweight adults who did planks 5 days a week for 6 weeks experienced significant reductions in body fat percentage.
Week 1
You may experience muscle soreness and fatigue when you first start doing planks daily. Hold each plank as long as you can up to a maximum of 60 seconds. Take rest between planks as needed. You will notice improvements in core strength after just week 1.
Week 2
By week 2, holding a 60 second plank will get easier. You can start working on longer planks up to 90 seconds. Your body will adapt to the exercise and build endurance. Standing up straight and keeping the core engaged throughout the day will start to feel natural.
Week 3 & 4
In these weeks, you will feel your core strength increasing significantly. Hold planks up to 2-3 minutes without breaking form. You will start noticing changes to your physique in the mirror as you lose fat and gain muscle tone.
Beyond 30 Days
After the 30 days, planks will be easy to hold for several minutes. You can continue perfecting form, working up to 5 minutes per plank. Your core will become rock solid and posture greatly improved. A strong core settles into your normal posture and provides benefits on a daily basis. The metabolic boost from planks will also help you maintain weight loss.
Risks and Precautions
Although planks are generally safe, take care to avoid injury when performing this exercise:
- Use soft padding under elbows/forearms to prevent abrasion
- Do not hold breath, maintain steady breathing throughout
- Keep neck neutral, do not hyperextend head
- Engage leg and glute muscles to prevent sagging hips
- Hold for shorter durations if you have wrist, back, or abdominal pain
- Stop if you feel faint or dizzy
- Consult a physiotherapist if you have injuries or medical conditions
Conclusion
Planking every day for a month results in huge fitness benefits. You can expect major improvements in core strength, posture, balance, flexibility, and metabolic rate. Your arms, shoulders, and legs will also get stronger. To avoid injury, build plank time gradually and maintain proper form. Planks are an easy exercise to improve overall fitness and health.