Many people think that to get that 6-pack ab you need to do all the crunches in the world. In reality, abdominals are just a small part of your core muscles.

Plank is one of the most frequently used exercises to isolate the abdominal muscles. However, most of the trainees perform plank completely the wrong way.

In this short article, I will show you how to do planks to flatten your stomach.

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Plank Exercise Benefits

how to do plank

Training core with exercises like the plank improves balance and functional movement. Moreover, core training gives you that toned abs that many people crave for.

Plank Exercise Benefits:

  • Burns more calories by working multiple muscles at the same time;
  • Strengthens deep trunk muscles;
  • Reduces back pain;
  • Improves posture;
  • Stabilizes spine;
  • Enhances sports performance

Here are some great plank benefits by Lifehack.

Burns More Calories By Working Multiple Muscles At Once

Plank Exercise Benefits

Research shows that multi-joint exercises (that involves more than one joint) not only promotes superior strength gains burn more calories because more muscles have to work at the same time.

That is completely the same as doing squats versus only leg curls. You burn way more calories performing squats. The same goes for planks versus, say, crunches.

Livestrong has a great article on the best multi-joint exercises.

Strengthens Deep Trunk Muscles

planks for beginners

In recent years, deep trunk muscle training has been adopted in various sports.

The deep trunk muscles, such as the transversus abdominis and the internal oblique, play an important role in stabilizing the trunk.

It is suggested that trunk stabilization exercises like planks are effective in preventing injury, and aid in improving performance.

Reduces Back Pain

how to do plank

Have you ever heard this: “Weak lower back means weak core?”.

Well, when people say they have lower back pain, often the reason is not the lower back itself. Usually, that means that one has a weak core.

The most important function of the abdominal muscle is to stabilize the spine.

If your core is weak, your spine curves. People who have a sitting job (hunched over most the day) have their spines curved.

This puts a lot of stress on your back. Once you include some plank exercises into your routine, you lengthen core. That results in taking that stress off your back.

Read this article by Webmed for excellent back exercises to relieve lower back pain.

Improves Posture

plank exercise routine

Bad postures due to a sedentary lifestyle cause weakening of core muscles which contributes to increased incidence of various pains. Consequently, it can lead to excessive load on the lumbar spine.

Even if a plank is done by a complete beginner, you can see how good the posture is. If the exercise is done correctly.

Stabilizes Spine

plank exercise routine

The most important function of the abdominal muscle is to stabilize the spine. Spine instability causes chronic low back pain, several studies show.

Core stability exercises like plank combined with general exercises is an effective way to improve lumbar spine stability and prevent any possible lower back pains.

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Enhances Sports Performance

best plank exercises

Plank gives many benefits and performance enhancement is one the most important if you are into any sport. You are able to perform movement quicker and more efficient.

That transfer to daily tasks like lifting heavy boxes or laundry baskets pain-free.

ForeverFitScience has published a great article on core strength and sports performance.

How To Do Plank

how to do plank

Planks are one of the most popular bodyweight exercises. It’s because plank can be done by anyone, it trains many muscles at once and can be done anywhere because it requires no equipment.

Just like any other exercise, plank should be done with proper form in order to get the most out of it. So here are some key form tips:

  1. Tuck your chin;
  2. Push your shoulder blades forward;
  3. Tilt your pelvis backward;
  4. Lift your knees off the ground

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How Long Should You Hold Plank?

I have one rule when I work with my clients – once you can do a plank with a solid form for one minute, you should do different plank variations. One, that is more difficult to perform for one minute.

It’s only because I find it boring to hold it for longer than a minute.

Challenge yourself!

Now It’s Your Turn!​

Here’s what I want from you:

Did you know these key plank form tips?

Let me know by leaving a quick comment below


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That’s why you should try a healthy and delicious meal delivery service (named the Best Meal Delivery Diet of 2013) that is perfectly suited for weight loss.
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Egis R.

If you think you have crappy genetics, I tell you: SCREW YOU! You’ve no idea how many times I heard this. And yet, my clients managed to transform their lives with simple steps that I gave them!

Certificate in strength and conditioning, 2014. Lithuanian Sports University, Lithuania

Athletic Training, 2013. Masaryk University, Czech Republic

Certificate IV in fitness, 2017. The Eagle Academy, Australia

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