{"id":23281,"date":"2021-06-03T15:07:01","date_gmt":"2021-06-03T15:07:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23281"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"plank-benefits","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/plank-benefits\/","title":{"rendered":"Plank Benefits: 9 Reasons To Add This Exercise To Your Everyday Workout Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#What_Is_A_Plank\" >What Is A Plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#What_Are_The_Benefits_Of_Plank_Exercise\" >What Are The Benefits Of Plank Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Strengthens_Your_Core_Musculature\" >Strengthens Your Core Musculature<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Boosts_Metabolism\" >Boosts Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Improves_Balance\" >Improves Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Increases_Flexibility\" >Increases Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Relieves_Back_Pains\" >Relieves Back Pains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Gives_You_Better_Posture\" >Gives You Better Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Reduces_Abdominal_Fat\" >Reduces Abdominal Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Boosts_Mood_And_Helps_Relieve_Stress\" >Boosts Mood And Helps Relieve Stress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#How_To_Do_Planks_Correctly\" >How To Do Planks Correctly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#3_Plank_Variations_You_Should_Know\" >3 Plank Variations You Should Know<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Side_Planks\" >Side Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Arm_And_Leg_Extensions\" >Arm And Leg Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Knee_Touches\" >Knee Touches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We all work out and try to stay fit for different reasons. Maybe your goal is to lose weight or build muscles. Or better still, you just want to have a sculpted and beach-ready physique. However, the common factor is the increased preference for using bodyweight exercises to achieve these goals. They are a practical and straightforward way of getting fit using your body weight. Planks are perhaps the most popular form of <a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\">bodyweight exercises<\/a> out there. They are effective and flexible since they don\u2019t require much of your time. Here\u2019s what you need to know about plank exercises, as well as plank benefits.<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Benefits_9_Reasons_To_Add_This_Exercise_To_Your_Everyday_Workout_Routine\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Plank\"><\/span><b>What Is A Plank?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Simply put, a plank is an effective core exercise that works on your body strength and stability. You can achieve a plank using several different methods. However, the primary goal of a plank pose is to have your body perpendicular to the ground. Your stomach should also face down, and your torso elevated off the ground using your elbow or hands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of a plank as maintaining an extended push-up pose without the upward and downward movements. This sounds simpler and more forgiving than regular push-ups, right? Well, simple is not easy, and plank exercises can become very strenuous real quick. Planks are a popular exercise in many workout routines, including:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Yoga Routines.<\/b><span style=\"font-weight: 400;\"> The plank pose is a vital part of yoga, from hot yoga routines, cardio-centric yoga and sun salutations. It can either be used as an intermissive pose connecting two parts of the routine or held for several seconds.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Training Routines For Professional Boxers. <\/b><span style=\"font-weight: 400;\">Pro-boxers usually alternate between situps, pushups, planks, and held crunch. Each of these routines is, however, performed in decreasing duration determined by the coach\u2019s timer.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Training For Professional Sports Teams. <\/b><span style=\"font-weight: 400;\">Sports like football and hockey largely use planks as part of their exercise routines. This is primarily because of the plank workout benefits experienced by athletes after training sessions. Planks are effective in improving the strength of several core muscles that ultimately enhance their performance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That being said, what are some of the benefits of plank exercises? Keep reading to find out.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/doing-planks-everyday\/\">Doing Planks Every Day: What Should You Expect?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Benefits_9_Reasons_To_Add_This_Exercise_To_Your_Everyday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-36468 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Plank_Exercise\"><\/span><b>What Are The Benefits Of Plank Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What are the benefits of <a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\">holding a plank<\/a>? Here\u2019s how plank workout routines will improve your physical health:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthens_Your_Core_Musculature\"><\/span><b>Strengthens Your Core Musculature<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Numerous plank exercise benefits can be realized from this routine. However, very few are as important as strengthening your core muscles. When it comes to building your core strength, planks are the gold standard.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Planks work your entire body and not just your abs. The major core muscles activated during planking include the glutes, the rectus abdominis, the transverse abdominis, and the external obliques.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strengthening each muscle benefits comes with additional physical benefits. Some of these benefits include:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rectus abdominis &#8211; These muscles help improve your sports performance and help you jump high. The rectus abdominis are the muscles known to give the famous six-pack look.\u00a0<\/span><\/p>\n<p><b>Transverse abdominis<\/b><span style=\"font-weight: 400;\"> &#8211;\u00a0 Help increase your ability to lift heavier weights.\u00a0<\/span><\/p>\n<p><b>Gluteal muscles<\/b><span style=\"font-weight: 400;\"> &#8211; Help strengthen your back and give you a strong butt.\u00a0<\/span><\/p>\n<p><b>The obliques<\/b><span style=\"font-weight: 400;\"> &#8211; Improve your capacity for stable side-bending and waist-twisting.\u00a0<\/span><\/p>\n<p><b>Improves Muscle Definition <\/b>&#8211; <span style=\"font-weight: 400;\">Planks require more than just your core muscles. They also activate and strengthen the muscles in your arms, legs, chest, and shoulders. When you grip the floor with your fingers and hands, you warm the muscles in your arms and shoulders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Solid planks also activate the quadriceps in the <a href=\"https:\/\/betterme.world\/articles\/28-day-plank-challenge\/\">thighs and the calf muscles<\/a>. The functionality of planks and the isometric hold help build up lean muscle, increasing the overall muscle definition of your body. This all-encompassing ability of planking makes it more efficient and productive.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Benefits_9_Reasons_To_Add_This_Exercise_To_Your_Everyday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-33050 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosts_Metabolism\"><\/span><b>Boosts Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to give your body the extra challenge, try some plank exercises. These routines will make your body burn more calories compared to traditional abdominal exercises like sit-ups or crunches.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Planks will also strengthen huge muscle groups in your body. When you have stronger and larger muscles, you\u2019ll torch more calories even when you\u2019re resting. This makes planks vital for individuals working in offices or other sedentary jobs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having bigger and stronger muscles increases your resting energy expenditure. More calories will therefore be used up, reducing the chances of you putting on some extra weight. By extension, your calorie consumption will also be higher whenever you exercise. Yes, you\u2019ll burn more calories when you try a plank pose then walk to school.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Burning more calories, in turn, translates to losing more weight. In as much as plank benefits for weight loss are significant, we should not ignore the other side of the coin. Using up more calories means getting hungry faster. When this happens, don\u2019t go for junk. Instead, opt for healthy foods that\u2019ll ultimately boost your nutrition.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Balance\"><\/span><b>Improves Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We\u2019ve all tried to stand on one leg before. How did that work out for you? Were you able to pull off some minutes or a couple of seconds was your limit. See, when the latter happens, it\u2019s not about clumsiness; rather, it\u2019s about your abdominal muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If they are not strong enough, you won\u2019t get the balance needed when doing activities requiring stability. Contrary to public opinion, balance is not majorly dependent on your legs. Your core muscles are what you want to work on if you\u2019re looking for stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if you ever find yourself wondering what are the benefits of doing the plank exercise, think about your stability. It\u2019d be pretty cool if you can finally pull off the one-leg stance, right?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Side planks and planks with extensions can help you improve your overall balance. This will ultimately improve your performance in all fitness activities you take part in.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Benefits_9_Reasons_To_Add_This_Exercise_To_Your_Everyday_Workout_Routine\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Benefits_9_Reasons_To_Add_This_Exercise_To_Your_Everyday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"plank benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increases_Flexibility\"><\/span><b>Increases Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">What are the <a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\">benefits of plank<\/a> pose when it comes to your overall stability? And just how significant are they? The beauty of plank workouts is that they have a wide range of benefits, including improving your flexibility. Most exercises usually target your muscle strength only, making them a bit rigid in what they can offer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Flexibility is one of the most important plank benefits of frequently exercising using this routine. This workout engages and stretches all posterior muscle groups in your body. These include your shoulder blades, shoulders, and collar bones. They also work on your hamstrings, arches of your feet and toes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Throw in some side planks, and you add your oblique muscles to the list of muscles worked. By extension, your toes will undergo hyper-extension, which is vital for supporting your body weight. All these factors cumulatively increase your overall flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do you ever wonder why planks are an important pose in several yoga routines? See, yoga is great if you want to build your core strength while <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge-for-beginners\/\">improving your flexibility<\/a>. Sometimes you hear people asking what benefits does yoga pose reverse plank and reverse table have. Simple, both poses greatly improve your flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being considered a core exercise in yoga routines speaks a lot about its benefits to your core and flexibility. Here\u2019s a pro tip: To increase your flexibility bonus, try adding rocking planks to the whole routine. This means that you rock your body by moving your toes in different directions.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Benefits_9_Reasons_To_Add_This_Exercise_To_Your_Everyday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-31451 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266-1024x576.png\" alt=\"plank benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Relieves_Back_Pains\"><\/span><b>Relieves Back Pains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This benefit is, to some extent, because of the improved posture that comes with plank exercise. However, the plank\u2019s ability to prevent various types of back pain can also be attributed to its effect on abdominal muscles. And no, it doesn\u2019t only reduce the risks of back pain; it also improves your overall back health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">See, the improved posture aligns your vertebrae, thus relieving unnecessary stress in your spine. The ligaments in your back are also arranged correctly, which further inhibits painful back conditions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, plank routines also strengthen abdominal muscles. But how do they help in relieving back pains?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your <a href=\"https:\/\/betterme.world\/articles\/plank-calories-burned\/\">abdominal muscles<\/a> become stronger, your body becomes more dependent on your stomach muscles. This relieves pressure on your back muscles. Your spinal cord is also straightened during a plank, making them stronger and more resistant to joint pain.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\">Planks For Back Pain: Another Reason Why This Go-To Bodyweight Exercise Will Never Go Out Of Fashion<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gives_You_Better_Posture\"><\/span><b>Gives You Better Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planks can greatly improve your overall posture. A strong posture, on the other hand, creates a chain of positive dominos. For instance, your joints and bones will be kept in their right alignment. This then means that they will be properly maintained while increasing the overall efficiency of your muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, a good posture ensures that your back and spine are in the right position, therefore reducing back pain. The bonus? With a great posture, you\u2019ll look healthier and more confident.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Benefits_9_Reasons_To_Add_This_Exercise_To_Your_Everyday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-31350 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21-1024x576.jpg\" alt=\"plank benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Abdominal_Fat\"><\/span><b>Reduces Abdominal Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Losing belly fat is not always the easiest part of a <a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\">weight loss<\/a> regimen. Several routines primarily target your abs. Here\u2019s where things get interesting, though. Every ab workout routine has a plank exercise included in it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A plank pose will hold your abdominal muscle groups simultaneously, thus boosting your metabolism. The longer you maintain this position, the better your core will be improved, providing flexibility and a tighter belly (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boosts_Mood_And_Helps_Relieve_Stress\"><\/span><b>Boosts Mood And Helps Relieve Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, you read that right. Planks can have specific benefits on your mental health. Plank workouts have a rather specific effect on your nerves. By extension, this makes them an excellent way of improving your overall mood. Here\u2019s how that works.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you hold a plank position, you stretch muscle groups contributing to stress and tension in your body. These muscles massively contribute to the total stress in your body<\/span><span style=\"font-weight: 400;\">. When your body is physically strained, your mental state will soon be drained too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of yourself sitting in a chair at work or home throughout the day. Your legs will become heavy and thigh muscles tight because you were in a bent position all day. Tension will also develop in your shoulders because they are forced to slump forward throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All these scenarios put a lot of stress on your muscles and nerves. Tension in these parts of your body can make other organs experience more tension too. This transfer is mainly because of the natural need for compensation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, if your legs are tense, you\u2019ll try to relieve them of the stress. As a result, additional strain will be put on your back. All these strain and stress eventually compound into anxiety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Usually, you\u2019d try massages to help relieve the strain. However, planks eliminate physical stressors better than massages, ultimately easing your state of mind. Additionally, your body releases endorphins in any form of exercise<\/span><span style=\"font-weight: 400;\">. They are a feel-good hormone that will lift your spirits in no time.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Benefits_9_Reasons_To_Add_This_Exercise_To_Your_Everyday_Workout_Routine\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Benefits_9_Reasons_To_Add_This_Exercise_To_Your_Everyday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter wp-image-31233 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-11-1024x576.jpg\" alt=\"plank benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-11.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-11-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-11.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-11-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Planks_Correctly\"><\/span><b>How To Do Planks Correctly?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get the most out of any type of <a href=\"https:\/\/betterme.world\/articles\/modified-plank\/\">exercise<\/a>, you need to practice the right technique. It also reduces your overall risk of injury. Doing planks correctly, however, takes a little practice and patience. It is only challenging until you build up your muscles a little.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are new to planking, you might want to start small. If you can only manage only one plank daily, aim to hold in for about one minute. You can start with less then build up as you go on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Much as planning is a great exercise, it is not suitable for everyone. You need to be careful with planking if you recently had prolapse surgery, gave birth, were obese, or had a pelvic pain condition.\u00a0<\/span><\/p>\n<p><b>Here&#8217;s how to do the regular plank:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into the start of a push-up position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows 90 degrees, and lay your weight on your forearms for a forearm plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your trunk straight and firm and structure a straight line from head to toe with no sagging or twisting.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your head and look at the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for as long as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you are breathing by inhaling gradually and consistently.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the point when your form begins to suffer, stop. Remember, you only benefit from planks when you use the proper technique.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-23281-1\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e6a2b1a759080.21781267\/source.mp4?_=1\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e6a2b1a759080.21781267\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e6a2b1a759080.21781267\/source.mp4<\/a><\/video><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Plank_Variations_You_Should_Know\"><\/span><b>3 Plank Variations You Should Know<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Side_Planks\"><\/span><b>Side Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If your goal is to work on your side abdominals while strengthening your spine, you should try side planks. According to this study, some side plank benefits include reducing spinal curvature in scoliosis patients<\/span><span style=\"font-weight: 400;\">. This implies that side planks minimize the risks of spinal problems, hence reducing the need for corrective surgery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you can do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your right side while positioning yourself onto your right forearm that\u2019s supposed to be on the ground. Also, your elbow should be aligned with your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, raise your hips hence creating a straight alignment between your body and the ground. Your body should form a triangle shape along with the floor during this process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace the sides of your right foot on the ground and stack your left foot on your right foot. Alternatively, you could place both feet on the ground.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Arm_And_Leg_Extensions\"><\/span><b>Arm And Leg Extensions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can try this plank routine to boost your balance.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a classic plank pose. Next, lift your right hand off the ground, then tap your left elbow lightly. Your toes and left arms should be used for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right hand back to the ground and switch to the opposite side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To start you off, do 10 taps on each side. However, you should bump this number up as your balance improves for the extra challenge.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-23281-2\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/8eae49e53443c0b40d308027b8723e47\/source.mp4?_=2\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/8eae49e53443c0b40d308027b8723e47\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/8eae49e53443c0b40d308027b8723e47\/source.mp4<\/a><\/video><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Knee_Touches\"><\/span><b>Knee Touches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a simple twist on your classic plank. However, do not be fooled. Simple is not always easy. Here\u2019s how to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in your classic plank pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Touch your knees to the ground each time, switching between sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always ensure that your back is straight and also that you\u2019re tapping the floor during the exercise.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With such amazing benefits, it is easy to understand why planks are popular. Planks are an easy and power-packed full-body exercise that helps build your upper and lower body strength, tighten your core and improve your balance and posture. Also, there are many plank variations you can try to diversify your workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you are just starting or are a pro at planking, keep in mind that quality beats quantity. Even doing 3 sets of planks, one minute each, produces great results in the long run. So, get planking today.\u00a0<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Benefits_9_Reasons_To_Add_This_Exercise_To_Your_Everyday_Workout_Routine\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><iframe title=\"Total plank workout at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/rM7Rd8iOXzM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">Effect of an exercise program for posture correction on musculoskeletal pain<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\">The effect of abdominal exercise on abdominal fat<\/a> (2011, ncbi.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>We all work out and try to stay fit for different reasons. Maybe your goal is to lose weight or build muscles. Or better still, you just want to have a sculpted and beach-ready physique. However, the common factor is the increased preference for using bodyweight exercises to achieve these goals. They are a practical [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":23289,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[122],"class_list":["post-23281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plank Benefits: 9 Reasons To Add This Exercise To Your Everyday Workout Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Just how good are plank benefits for your overall health? Here are some top reasons to add plank exercises to your workout routines.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plank Benefits: 9 Reasons To Add This Exercise To Your Everyday Workout Routine\" \/>\n<meta property=\"og:description\" content=\"Just how good are plank benefits for your overall health? Here are some top reasons to add plank exercises to your workout routines.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_342679259.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Plank Benefits: 9 Reasons To Add This Exercise To Your Everyday Workout Routine\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/\"},\"wordCount\":2695,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_342679259.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We all work out and try to stay fit for different reasons. Maybe your goal is to lose weight or build muscles. Or better still, you just want to have a sculpted and beach-ready physique. However, the common factor is the increased preference for using bodyweight exercises to achieve these goals. They are a practical and straightforward way of getting fit using your body weight. Planks are perhaps the most popular form of <a href=\\\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\\\">bodyweight exercises<\/a> out there. They are effective and flexible since they don\u2019t require much of your time. Here\u2019s what you need to know about plank exercises, as well as plank benefits.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Plank?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Simply put, a plank is an effective core exercise that works on your body strength and stability. You can achieve a plank using several different methods. However, the primary goal of a plank pose is to have your body perpendicular to the ground. Your stomach should also face down, and your torso elevated off the ground using your elbow or hands.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Think of a plank as maintaining an extended push-up pose without the upward and downward movements. This sounds simpler and more forgiving than regular push-ups, right? Well, simple is not easy, and plank exercises can become very strenuous real quick. Planks are a popular exercise in many workout routines, including:<\/span>\\r\\n<ul>\\r\\n \\t<li aria-level=\\\"1\\\"><b>Yoga Routines.<\/b><span style=\\\"font-weight: 400;\\\"> The plank pose is a vital part of yoga, from hot yoga routines, cardio-centric yoga and sun salutations. It can either be used as an intermissive pose connecting two parts of the routine or held for several seconds.<\/span><\/li>\\r\\n<\/ul>\\r\\n<ul>\\r\\n \\t<li aria-level=\\\"1\\\"><b>Training Routines For Professional Boxers. <\/b><span style=\\\"font-weight: 400;\\\">Pro-boxers usually alternate between  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/\",\"name\":\"Plank Benefits: 9 Reasons To Add This Exercise To Your Everyday Workout Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_342679259.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Just how good are plank benefits for your overall health? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Plank Benefits: 9 Reasons To Add This Exercise To Your Everyday Workout Routine - BetterMe","description":"Just how good are plank benefits for your overall health? 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Here are some top reasons to add plank exercises to your workout routines.","og_url":"https:\/\/dev.betterme.world\/articles\/plank-benefits\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_342679259.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/plank-benefits\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Plank Benefits: 9 Reasons To Add This Exercise To Your Everyday Workout Routine","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/plank-benefits\/"},"wordCount":2695,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_342679259.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">We all work out and try to stay fit for different reasons. Maybe your goal is to lose weight or build muscles. Or better still, you just want to have a sculpted and beach-ready physique. However, the common factor is the increased preference for using bodyweight exercises to achieve these goals. They are a practical and straightforward way of getting fit using your body weight. Planks are perhaps the most popular form of <a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\">bodyweight exercises<\/a> out there. They are effective and flexible since they don\u2019t require much of your time. Here\u2019s what you need to know about plank exercises, as well as plank benefits.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A Plank?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Simply put, a plank is an effective core exercise that works on your body strength and stability. You can achieve a plank using several different methods. However, the primary goal of a plank pose is to have your body perpendicular to the ground. Your stomach should also face down, and your torso elevated off the ground using your elbow or hands.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Think of a plank as maintaining an extended push-up pose without the upward and downward movements. This sounds simpler and more forgiving than regular push-ups, right? Well, simple is not easy, and plank exercises can become very strenuous real quick. Planks are a popular exercise in many workout routines, including:<\/span>\r\n<ul>\r\n \t<li aria-level=\"1\"><b>Yoga Routines.<\/b><span style=\"font-weight: 400;\"> The plank pose is a vital part of yoga, from hot yoga routines, cardio-centric yoga and sun salutations. It can either be used as an intermissive pose connecting two parts of the routine or held for several seconds.<\/span><\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li aria-level=\"1\"><b>Training Routines For Professional Boxers. <\/b><span style=\"font-weight: 400;\">Pro-boxers usually alternate between  ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/plank-benefits\/","url":"https:\/\/dev.betterme.world\/articles\/plank-benefits\/","name":"Plank Benefits: 9 Reasons To Add This Exercise To Your Everyday Workout Routine - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/plank-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_342679259.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Just how good are plank benefits for your overall health? 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The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/23281","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=23281"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/23281\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/23289"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=23281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=23281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=23281"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=23281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}