If you can keep doing this for 3-5 minutes every day, you will see the results claimed real fast! You don't have to hit the gym and no equipment is needed. Do it at home or wherever you want!

So...this exercise is Plank!

Why Plank is the single exercise that you need to do?

Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

You'll relieve our back pain

Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

You'll strengthen the core muscles (especially abs)

Planks, when performed correctly, are all about creating tension through the whole body, activating all of the muscles of the “core”.  Muscles like the “6 pack abs” (rectus abdominus) deeper abs (transverse abdominus), obliques, spinal errectors, lats, rhomboids, traps, and glutes.

You’ll significantly improve your posture

Doing planks greatly improves your ability to stand with straight and stable posture. Through strengthening your core you will be able to maintain proper posture at all times because muscles in the abdomen have a profound effect on the overall condition of your neck, shoulders, chest and back.

You'll burn more calories even when you're sitting

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 muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer.

You’ll witness mental benefits

Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: 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 too 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 make doing plank a habit?

Of course, we're going to provide you with tips on how to make this great exercise a sticky habit.

Tip 1: Start small

Don't attempt to do a full 5-minute plank all at once. If you're a beginner, start by setting your target at 2-3 minutes. In this way, you won't be demotivated as you just start. Seeing your progress over time and adding 15-20 seconds at a time will keep you going in a long run.

Tip 2: Do it right

Just watch the video and learn it! Credits to Passion4Profession

Tip 3: Do it once before or after another thing is done

Like you have to brush your teeth and bath every day, just make doing plank right before or after these daily habits. So, every time before bath, you will know "let me spend 3 minutes on doing plank first".