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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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      Content Marketer and Fitness Enthusiast

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      Last Updated on January 26, 2022

      Best Fitness Trackers to Get in 2022 To Stay on Top of Your Health

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      Best Fitness Trackers to Get in 2022 To Stay on Top of Your Health

      Years ago, when I started my wellness journey and looked for the best fitness trackers, I was familiar with a few wearable step counters, aka the pedometer, Fitbit, Polar, and more recently, the Apple Watch. These wireless wearable “bracelets” offer high-tech fitness and health metrics at the press of a button.

      I didn’t realize how many tracker brands there were, and I felt as overwhelmed as when I walked down the cereal aisle.

      How do you decide which fitness tracker is right for you with so many to review? Below, I will share my experience and research to remove the confusion and overwhelm, and I hope it helps you decide.

      It was also fun to discover that step counting originated in the early 1700s by a Horologist and inventor Abraham-Louis Perrelet. It was later suggested that Tomas Jefferson created the first mechanical pedometer.[1]

      Fitness trackers—or wearable health devices as we know them today—later surfaced in 1965 by Dr. Yoshiro Hatano, a Japanese professor at the Kyushu University of Health and Welfare. His research offered a method to combat obesity and created the Mankoe-Kei pedometer, translated to “10,000 step meter.”

      Fitness trackers and, more recently, smartwatches have come a long way. With multiple styles, features, and price ranges to select, it can be challenging to find the best choice. With so many options to choose from, which one is the best? And how do you decide?

      Let’s briefly look at some of the most popular brands and the similarities and differences between a fitness tracker and a smartwatch. Let’s also look at the pros and cons of wearable trackers to see if they develop or hinder motivation.

      Fitness Trackers vs. Smartwatches

      There is quite a bit of overlap between the two, but the fitness tracker is the way to go if you want to keep things simple and focus solely on your fitness and daily activity. Both also offer an app experience to review several health statistics.

      However, the smartwatch takes it up a notch by sending notifications and updates from your phone to your wrist. If you are looking for a detailed tech analysis, I will link the website to the brand.

      Suppose simplicity and interest in reviewing the below top health metrics are the primary reasons for choosing a fitness tracker. In this case, selecting a wearable step counter and affordable fitness wristband is the way to go—no need to get caught up in data analysis paralysis.

      • Tell time
      • Step counter
      • Calories burned
      • Heart rate

      If you are interested in additional advanced features, want to receive a detailed analysis of all the following health metrics, and need your wearable to track more than just your health, a smartwatch would be the way to go.

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      • Breathing rate
      • Resting variability
      • Skin temperature
      • Oxygen saturation
      • Movement notification
      • Female health tracking
      • Sleep monitor
      • GPS tracker
      • Receive calls, texts, and emails
      • Workable apps such as mobile payments and music storage

      So, how do you choose the brand? It all depends on personal preference, ease of use, style, and how many details of your health and fitness data you would like to analyze.

      Bear in mind, there may be various products within each brand, each offering something a little different based on when it hit the market. Here are some of the best fitness trackers and smartwatches in the market.

      The best thing about these wearables is that they all track your health and fitness from super simple to more advanced. Let’s compare a few statistics to see how each stack up against their competitor.

      1. Fitbit

        Price Range: $80 to $200

        Battery length between charges: up to 6 days

        Launched in 2007, Fitbit offers nine different models and 21 products to choose from, offering everything from a simple clip-on pedometer to fitness wristbands to the latest in the high-tech smartwatch. Easy to set up, sync to the app, and use immediately, each watch can meet the needs of basic use to high-tech statistical analysis.

        2. Apple Watch

          Price Range: $199 to $429

          Limited battery life between charges – charge every two days

          The Apple Watch is a multifunctional wellness tracker and phone on your wrist. Launched in 2015, Apple Watch offers two models with a slue of tech specs that change yearly.

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          Prices are steep. It takes time to navigate with all the bells and whistles, but this watch has many unique features that most brands don’t offer. If you are a multi-tasker and are looking for a watch that could almost cook you dinner, this would be the one.

          3. Samsung Galaxy

            Prices Range: $60 to $350

            Battery life between charges – 2.5 to 4 days

            In 2014, Samsung introduced its first fitness wristband designed to be just an activity tracker, then later the smartwatch. With two models to select from (each having yearly updates), this brand offers all the above specs.

            One thing sets it apart from the rest: Samsung is the first smartwatch to measure body composition, namely Weight, Skeletal Muscle, Body Fat Mass, BMI (Body Mass Index), Water, and BMR (Basel Metabolic Rate).

            4. Polar

              Price Range: $90 to $500

              Battery life between charges – up to 4 days

              Polar is not just a fitness tracker but also a sports science and technology on your wrist. Polar offers heart rate monitoring, fitness tracking, and GPS sports tracking.

              This watch is great for athletes looking to improve athletic performance and exercise enthusiasts looking to improve their overall health. They are the leaders in heart rate monitoring and offer proprietary Smart Coaching technology. This technology turns your training data into personalized, actionable training guidance.

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              5. Timex

                Price Range: $45 to $180

                Extended Battery life – 12 to 14 days

                Timex, the foundation builder for smartwatches, began in 1994 with a watch made for space flight for NASA. Timex has everything, from the basics of calorie counting, stopwatch, step counting, and distance traveled to ironman smartwatch capabilities with GPS tracking.

                If you are a runner, cyclist, or swimmer and are just interested in the basics, this one is for you. With a durable design (Aluminum Alloy Case and Gorilla Glass™), these watches were designed to last forever.

                It is also one of the most stylish fitness watches and has the most affordable smartwatch on the market, coming in at only $180 compared to other popular brands. Expect this watch to cover all your health metrics and offer a great battery life in between charges.

                6. Garmin

                  Price Range: $149 to $1,149

                  Battery life in between charges – between 5 to 50 days (Yes, you read that correctly.)

                  Garmin Smartwatch, founded in 2014, doubles as the leader in GPS wearable tracking devices and high-performing athletic data tracking watches on the market. It is one of the best brands with a fantastic battery life with the Garmin Enduro (made for endurance athletes and ultra-marathon runners), clocking in at 50 days.

                  If you aren’t the athletic type and want to stay off the grid and use it to track your activity, Garmin is also an excellent choice. But be sure to know what you want before investing because Garmins price point can be pretty steep due to the premium material in its design.

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                  There are two products on the market worth mentioning that focus on how your body is functioning, so you are well-rested and ready to go for your next workout. We focused on multifunction health and fitness devices around fitness and wellness specifics. But what about recovery? Meet Oura Ring and Whoop.

                  7. WHOOP Fitness and Health Membership

                    Price Range: monthly membership is $30 (additional premium upgrades)

                    Battery life in between charges – 4 to 5 days

                    WHOOP, founded in 2011, is a fitness and recovery tracking all in one. It monitors your sleep, recovery, and daily effort 24/7, then delivers in-depth feedback on how you can optimize your performance.

                    If knowing when to push harder or rest is vital to improving your performance, this tracker is a sure winner. Join as a member, and you will receive the latest WHOOP wearable for free—every time another generation is released.

                    8. The Oura Ring

                      Price: $200

                      Battery life in between charges: 4 to 7 days

                      The Oura Ring, founded in 2013, is focused on sleep quality and recovery, so it will not track your fitness or daily activity. Features include tracking your motion, heart rate, and temperature to tell you how well you are sleeping and recovering your body.

                      Final Thoughts

                      The purpose of health and wellness trackers is to create awareness around increasing one’s daily activity level and provide a valuable tool for tracking important health and non-health-related statistics. Make a list of the essential features you will consistently keep track of and interest you, and perhaps that will ease the pain when choosing which best fitness tracker to use.

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                      Which one you choose is entirely up to you, and you can spend months researching over every spec. The most important thing is that you don’t get caught up in the minute details and keep moving.

                      Featured photo credit: dusan jovic via unsplash.com

                      Reference

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