The plank exercise is one of the most important exercises to master.  Although I dreaded doing these at first, the benefits are too good for me to stop doing them.  Actually, I think that if any of my yoga teachers had taken the time to tell me the benefits of the plank, I would have been a believer earlier.   

Well, I believe that if you know about the amazing benefits of doing the plank, you will want to do it, if even for a few seconds every day.  Yes, it is a challenging exercise in the beginning, but after a few days, you will be a plank boss.  So, here are the benefits of doing the plank every day.

Strengthens the Whole Body

After a few days of doing the plank, your body gets firmer, fitter, and stronger.  And, that is because the plank engages most of the muscles and joints in your body at the same time, even your toes.  Additionally, over time, your bones get stronger.

Increases Flexibility

Few people who do plank exercises know that “the plank” is actually a  yoga pose called Kumbhakasana (pronounced koom-bahk-AHS-uh-nuh).  In yoga, we do “Plank Pose” as a component of the Sun Salutation sequence that transitions us fluidly to another pose.   

And, as a yoga pose, flexibility increases as the joints go through the range of motion.  However, Plank is often done as a separate, standalone arm-balancing practice that also strengthens the spine, arms, legs, and butt while toning the abdomen.

Firms Abdominal Muscles (Abs)

The plank exercise primarily targets the core muscles, which are the muscles around your trunk and pelvis.  And, the abdominal muscles are the largest muscle group that keep the body stable.  Here is the main point.  Strong abdominal muscles have more to do with keeping your body stable, erect, and balanced, and less to do with how you look with or without clothes.

So, here’s a brief anatomy lesson.  Your abdominal muscles form the anterior (front) and lateral (side) abdominal wall.  And, your “abs” consist of the external abdominal obliques, the internal abdominal obliques, the rectus abdominis and the transversus abdominis.  Wow.  Those are a lot of muscles, and it is important to keep them strong.   And, when you do the plank, you will feel muscles that you did not know you had.

Reduces Back Pain

Doing the plank exercise regularly also results in a stronger lower back.  And, as someone who sits too much and have more than my fair share of back pain, I can testify to having less back pain when I do the plank exercise regularly.  So, if you have lower back pain regularly, then chances are that you also have weak core muscles.  

How Long to Hold the Plank?

Now, while the plank is one of the best exercises for the whole body, it is also one of the most hated exercises.  Really.  However, remember that our goal is to get healthy and live our best life. 

And, now, for a reality check. If you cannot hold the plank for at least 30 seconds, then the muscles in your abs and lower back are very weak.  But, do not despair, you can strengthen them by doing the plank daily.

The goal for an overall healthy core is to do three sets of a 60-second  plank.  Yes, we want you to hold the plank for 60 seconds (or 1 minute), and then do that three times. 

The goal for an overall healthy core is to do three sets of a 60-second  plank 

We are not competing with anyone or trying to break any records.  Oh, and by the way, on May 18, 2019, Dana Glowacka of Canada got into the Guinness World Records book for the longest time in an abdominal plank position (female) at 4 hours 19 minutes and 55 seconds!  And, wait for it—she’s a vegan!

But, anyway, our goal is to start small.  Aim for one set of 30 seconds and work up to three sets.  Then, aim for 45 seconds, and so on.

The goal of doing three sets for 60 seconds might take you a few weeks.  But, hang in there. 

How to Do the Plank

You can do the Plank Pose with your arms extended or with your forearms bent on the mat.  For beginners, I recommend doing the forearm plank, and then work your way up to extending the arm.  Additionally, if you have weak wrists, then do the plank on your forearms.

Set a timer and go!

Basic Forearms Plank

• Lie face down on a mat, bend your elbows, and bring your arms under your shoulders and next to your chest. 
• Focus your eyes straight on the floor.
• Push your body up on your elbows, with feet together.  Note, only your forearms and toes are touching the ground.
• Draw your shoulders away from your ears.
• Hold this pose for as long as you can, with eyes still focused on the ground.
• Aim to hold the pose for 30 seconds.  Note: do not stick your butt in the air.  Hold your body in a straight line from the crown of your head to your heels.
• Lower your body to the ground and rest for a few seconds.
• Repeat two times.

Once holding the plank for 30 seconds becomes too easy, hold it for 60 seconds and repeat two times.

Arms Extended Plank

• Lie face down on a mat, bend your elbows, and bring your arms under your shoulders and next to your chest. 
• Focus your eyes straight on the floor.
• Push your body up on your wrists and the palm of hands, with feet together.  Note, only your wrists, hands, and toes are touching the ground.
• Draw your shoulders away from your ears.
• Hold this pose for as long as you can, with eyes still focused on the ground.
• Aim to hold the pose for 30 seconds.  Note, do not stick your butt in the air.  Hold your body in a straight line from the crown of your head to your heels.
• Lower your body to the ground and rest for a few seconds.
• Repeat two times.
• For a more intense core workout, place your hands a few inches in front of the shoulders.  

Variations of the Plank

There are numerous variations of the plank, which are beyond the scope of this blog.  However, once the 30-second or 60-second plank becomes too easy for you, try lifting one leg off of the floor while holding the position. Then, alternate legs.

I recommend going online and searching for videos with additional variations of the plank.

Oh, and by the way, my yoga tortures us with 2-minute planks!  So, how do we get through it?  Well, we talk to each other to distract ourselves.  And, if we can’t hold it for 2 minutes, we collapse and get back up again!  Listening to music also helps.

Now, It’s Your Turn

Well, I hope you feel ready to get your abs in shape by doing the plank daily (or at least a few days a week).  However, while the plank is a key exercise to master, other exercises that strengthen your core muscles are just as important.  So, try to spend 10-15 minutes a day working your core muscles.   Additionally, I think you will also enjoy the blog posts on setting SMART exercise goals and the importance of stretching your body regularly. 

1. How hard is it for you to hold the plank for 30 seconds? 
2. Practice 3 set of planks for 30 seconds each every day.  After a few weeks, hold them for 60 seconds,
3. Ask a friend to join you in a plank challenge.

Well, we look forward to hearing about your experience in the comment section of this blog.  And, you can join the conversation on the Keep It Tight Sisters Facebook Page.

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