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Last Updated on March 18, 2021

7 Things That Will Happen When You Do Planks Every Day

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7 Things That Will Happen When You Do Planks Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion.

Planks are one of the most effective exercises you can do because they require a small time investment but offer the chance to achieve substantial results.

The Importance of Core Strength

There are numerous sites and blogs that detail ways to build your core muscles or core strength. However,, these sites often neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such, a strong core can greatly improve your ability to move and exercise more effectively.

Also, they are great for helping other muscles in your midsection, such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and so are important aids in preventing injuries. However, for them to be most effective, you need to spend a lot of time developing your core muscles.

In short, plank exercises can make a huge improvement in your muscles overall, making them an amazingly effective exercise to perform.

If you believe you’re too busy to get into an exercise routine, check out Lifehack’s Busy Yet Fit Course. It will help you get into the exercise habit, where you can incorporate planks each day.

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The Benefits of Planks

There are few forms of exercise as effective at building your core as a plank workout. However, planks benefit far more than just your core strength.

By holding yourself in the position for a plank exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This is encouraging their buildup and development, which is great news if you like to do press ups.

When planking, you are holding yourself up through your arms and biceps, and by holding a plank position, your arm muscles are being toned and developed. This makes planks a great alternative exercise to other forms of bicep-developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your buttocks. These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding planks helps develop the muscles in your thighs, too.

What is even better is that plank exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in a plank position.

7 Things That Happen When You Do Planks Every Day

1. Improved Core Definition

Planks are an ideal exercise for the abdominal muscles because they engage all major core muscle groups, including the transverse abdominus, the rectus abdominus, the external obliques, and the glutes[1]. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

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  • Transverse abdominis: Increased ability to lift heavier weights.
  • Rectus abdominis: Improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
  • Obliques: Improved capacity for stable side-bending and waist-twisting
  • Glutes: A supported back and a strong buttocks.
  • Core-Strengthening Exercises That Target Every Ab Muscle | Fitness | MyFitnessPal

    2. Decreased Risk of Back Injury

    Doing planks is a type of exercise that allows you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. Planks can strengthen your back muscles and ensure more support and stability for your entire back, especially in the areas around your upper back.

    3. Metabolism Boost

    Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The core muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy, even when sedentary, because they are some of the largest muscles in the body.

    This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily home exercise before or after work will not only provide an enhanced metabolic rate, but it will also ensure that your metabolism remains high all day long.

    4. Improved Posture

    Planks have a great impact and improvement on your posture. A strong posture brings with it a huge number of fantastic benefits. It keeps your bones and joins in the correct alignment, which means both your bones and joints will be better maintained, but it also means the overall effectiveness of your muscles will be improved.

    A good posture will ensure your back or spine is in the correct position, so you will suffer less back pain. On top of everything else, someone with good posture looks healthier and more confident overall.

    5. Improved Balance

    Have you ever felt that when you try standing on one leg, you can’t stand up straight for more than a couple of seconds? It’s not because you are just clumsy, but rather because your abdominal muscles aren’t strong enough to give you the balance you need.

    Many people assume that balance is mostly based on the legs, but most of the work is actually happening in your core as it keeps you stable and upright. Through improving your balance by doing side planks and planks with extensions, you will boost your balance and performance in every kind of fitness activity.

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    6. More Flexibility

    Flexibility is a key benefit of doing planks regularly, as this form of exercise expands and stretches all your posterior muscle groups—shouldersshoulder blades, and collarbone—while also stretching your hamstrings, the arches of your feet, and the toes.

    With side planks added to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes,a movement that is crucial for supporting your body’s weight.

    7. Improved Mood

    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. This works because they stretch out muscle groups that contribute to stress and tension in the body.

    Imagine you are sitting in your chair, at home or at work, all day long. Your thigh muscles get tight, your legs get heavy due to being bent for several hours, and tension develops in your shoulders due to being forced to slump forward all day.

    These are all circumstances that put stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression…but only if you make it part of your daily routine.

    How to Hold a Plank Position

    Doing planks correctly takes practice, and it will be very difficult until you build up your muscles a bit. Here is an overview to help you get into a regular plank position:

    1. Get into a push-up position on the floor.
    2. Bend your elbows 90 degrees, and rest your weight on your forearms for a forearm plank position.
    3. Keep your torso straight and rigid, and form a straight line from head to toe with no sagging or bending.
    4. Your head is relaxed, and you should be looking at the floor.
    5. Hold the position for as long as you can.
    6. Remember to breathe by inhaling slowly and steadily.
    7. When your form begins to suffer, pull the plug. You’re only benefitting from planks when your form is good.

    Here’s a great video to demonstrate how to do a proper plank:

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    Furthermore, here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

    Plank 5 minute workout

      How to Plank Each Day

      You’re likely wondering how many planks each day are necessary to see benefits, and how long you should hold them.

      If you can only do one plank a day, then start with that. Aim to hold it for at least 60 seconds, but if you need to start with less, then do so, and build up from there.

      Doug Sklar, a certified personal trainer, recommends striving to do three sets of up to 60 seconds, so this can be the goal you aim for when you begin your plank adventure[2].

      A Word of Caution

      You need to be cautious doing planks if any of these risks apply to you:

      • Prolapse
      • After prolapse surgery
      • Pelvic pain conditions
      • Weak or poorly functioning pelvic floor muscles
      • Recent childbirth
      • Obesity

      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing planks regularly.

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      The Bottom Line

      Planks are a simple and power-packed total body exercise that can help you build strength in your lower and upper body, engage your core, and stabilize your joints. Even doing just one minute of planks a day can achieve amazing results over time, so get started today!

      More Home Workout Exercises To Try

      Featured photo credit: Minna Hamalainen via unsplash.com

      Reference

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      Szabo Laszlo

      Content Marketer and Fitness Enthusiast

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      Last Updated on January 5, 2022

      7 Practical Stretching Tips to Enhance Your Next Workout

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      7 Practical Stretching Tips to Enhance Your Next Workout

      Stretching is one of the most essential aspects of a healthy fitness routine. It’s also one of the most overlooked. Instead of thinking of this activity as a separate entity, consider stretching as a continuation of your exercise routine. By making stretching tips a part of your workout, you won’t neglect the attention your muscles and joints require to perform effectively.

      Whether using stretching as a way to wake up, get your mind in the game, or recover from strenuous activity, your body will reap its short-term and long-term benefits. In the moment, stretching is a great way to warm up the body and prevent yourself from overextension and injury. In the long run, stretching daily can help loosen your tendons and muscles, and ultimately help you maintain a full range of motion later in life.

      Taking these ideas into consideration, follow these 7 simple tips for stretching to add stretches back into your workout vocabulary.

      1. Stretch and Stretch Often

      Ultimately, your body can benefit from stretching daily. Many of us experience a somewhat stationary lifestyle at work, so we naturally need to warm up our bodies after remaining immobile for long periods of time.

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      With only ten minutes of stretching, you can increase your strength, balance and flexibility. From working out to waking up in the morning, slow, easy movements can warm up the body. Just remember to be gentle; any jarring movements can cause injury and muscle tear.

      For the best results, hold each stretch for at least sixty seconds[1].

      2. Warm up Before a Workout

      Similar to establishing a daily stretching routine, warming up the body pre-workout is vital for having a successful session and one of the most important stretching tips. Just grabbing your foot to stretch your calf for a couple seconds could actually harm your body, so make sure you begin slowly and take your time.

      Attempting any exercise with “cold muscles” or without “waking up the body” will also hurt your body and cause muscle pulls and tendon tears. Try taking a short walk or elongating your stretches for optimal results.

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      3. Gauge Your Tension

      Stretching should never be painful. Monitor how your muscles feel as you stretch. Naturally, you should feel some mild tension, but don’t push yourself past the edge of discomfort.

      If you’re starting to experience sharp pain or sensations that gradually get more severe, you are doing something wrong. Try to focus on one area at a time so you are only pushing yourself so far. When you begin to feel comfortable stretching, deepen your stretch, but don’t over-exert yourself.

      4. Avoid Bouncing

      Stretching tips don’t often mention this, but bouncing can be one of the most detrimental things you can do to your body while stretching. When your body constantly shifts, your muscles can tighten, and you can increase the risk of pulling or tearing a tendon. Find your balance or focal point, and remain steady.

      When in doubt, try using a mirror to watch yourself stretch to improve your form. Don’t be afraid to consult your doctor or trainer for someone to monitor your posture and stance[2].

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      5. Just Breathe

      One of the main benefits of stretching is its ability to help the mind and body relax. Therefore, try to breathe normally and make sure you don’t hold your breath[3].

      As you deepen your stretch, make sure to inhale and exhale slowly. Any abrupt, fast breathing or lack of breathing can cause tension in your body and increase your risk of injury. Make sure you are comfortable so that your mind focuses on the task at hand.

      6. Vary Your Routine

      While stretching, don’t forget to work on opposing muscles and incorporate as many muscle groups as possible in your routine for a holistic workout. Also, one of the most important stretching tips I can offer is to change your routine often so you don’t get bored.

      Often, boredom can cause carelessness and a loss of focus, which, in turn, can cause injuries. Look to Yoga workouts[4] or Pilates classes, as they are great resources for finding new stretches.

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      7. Always Remember to Cool Down

      Stretching is also an excellent form of recovery to avoid muscle soreness. Don’t overlook this part of a workout, as it releases the tension in your body and increases blood flow to muscles that are warm and worked. Cooling down can prevent injury and decrease your heart rate after an intense workout. Do what you can to help your body quickly recover from your daily exercise routine.

      Final Thoughts

      Stretching tips are vital when participating in an active lifestyle. However, your body needs fuel to assist you through these daily routines. Therefore, don’t forget to eat the right foods and stay hydrated. Not only do you replenish your body with fluids and nutrients lost, but you can keep your muscles strong and ready for the next routine.

      If you struggle with stress and anxiety, stretching can help you move into a calmer headspace and find both mental and physical balance. Furthermore, stretching can help you and your body focus on something else, which will help you move past the stress.

      As you plan your next workout, incorporate time for pre and post-workout stretches to see how it improves your exercise experience.

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      More Stretching Tips

      Featured photo credit: Oksana Taran via unsplash.com

      Reference

      [1] Harvard Health Publishing: The ideal stretching routine
      [2] Harvard Health Publishing: Six tips for safe stretches
      [3] Penn State: Balance, Breathing and Flexibility
      [4] Health: Best Yoga Poses for Your Trouble Spots

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