Benefits of Doing the Plank Exercise Every Day

Introduction

There are different approaches to stay healthy. 

Engaging in a regular physical activity routine can contribute significantly to overall well-being. It may also play a supportive role in managing certain health conditions. For example, exercises for diabetes may help manage sugar levels as part of a broader lifestyle management plan, under medical guidance¹. 

Among various forms of exercise, one simple yet effective option is the plank. This bodyweight exercise focuses on strengthening the core muscles, which can contribute to better posture, stability, and balance. 

What is the Plank Exercise?

The plank exercise is widely regarded as one of the most effective movements for strengthening the core and abdominal muscles^2,3. It engages several muscle groups simultaneously, including the hips, lower back, and abdominal region, contributing to improved posture, balance, and overall stability. 

• In many yoga traditions, the plank forms part of Surya Namaskar (sun salutations), certain hot yoga sequences, and cardio-focused yoga practices. Known as Kumbhakasana in Sanskrit, it is typically held as a static pose for a short duration or used as a transitional movement to link other poses. 
• In boxing and other martial arts training, the plank is commonly performed between sets of push-ups and abdominal exercises. It serves to enhance core endurance, which is essential for maintaining strength and control during complex movements and prolonged physical exertion. 
• Professional athletes across various sports often include plank variations in their fitness regimes. A strong core contributes to better coordination, balance, and resilience qualities that are vital during high-intensity gameplay and physical contact. 

Benefits of Doing the Plank Exercise

The number of calories burned during a plank exercise can vary depending on factors such as body weight, duration, and individual metabolism.
For example, a person weighing approximately 65 kilograms may burn around 3 calories per minute while holding a plank position⁴. You may observe the following benefits from plank exercising 

1. Improves Balance and Posture

In addition to supporting muscle growth and endurance, the plank exercise may also contribute to improved body balance, posture, and coordination⁵. Enhanced balance can help promote more efficient movement and may reduce the likelihood of placing undue strain on individual muscle groups during physical activity. As a result, incorporating planks into a well-rounded exercise programme can support safer and more stable performance, particularly during dynamic or high-impact workouts. 

2. Strengthens the Core

The core of your body consists of the spine, pelvis, and trunk, forming the foundation for stability and movement. Developing core strength can support better posture and enhance performance in a range of physical activities. The plank exercise is particularly effective in targeting four key muscle groups that make up the core: the transversus abdominis, which helps stabilise the spine; the rectus abdominis, important for spinal flexion; the oblique muscles, which aid in rotation and lateral movement; and the gluteal muscles (glutes), essential for hip support and lower body strength. Regularly practising the plank may assist in strengthening these muscles, thereby contributing to improved balance, coordination, and physical resilience during exercise². 

3. Improves Flexibility

Practicing the plank pose daily can help to stretch your core muscle groups mentioned earlier. This has a lot of benefits, especially for those who engage in yoga. 

Since the plank pose mainly works your core abdominal muscles, it is a great exercise to get rid of stubborn belly fat. Holding a plank for a few minutes each day can alone help to trump down belly fat and provide an appealing shape to your body. Regular practice of the plank exercise may also support improved body flexibility, particularly when performed as part of a balanced fitness routine. While the plank is primarily a strength-building movement, it engages multiple muscle groups, including the shoulders, hamstrings, calves, and the arches of the feet, which can help maintain or gently increase range of motion over time. Certain plank variations, such as side planks or forearm planks with leg lifts, further activate and stretch surrounding muscles, promoting greater mobility and control. Improved flexibility can contribute to more fluid movement, reduced muscular tension, and enhanced overall functional fitness⁶. 

4. Reduces Backache

The plank posture helps to perfectly align the vertebrae (small bones) in the backbone. This can help reduce back pain and even delay the onset of or prevent back pain in old age. Moreover, since this pose strengthens your abdominal muscles, it will help support the weight of your body when walking upright. This will further help to prevent back pain⁷. 

5. Improves Metabolism

The plank pose strengthens the abdominal muscles and, through improved core stability, may also support muscle development in other areas of the body. Increased muscle mass is generally linked to higher energy expenditure, which can aid natural metabolic function. When practised regularly, the plank may contribute to better energy balance and appetite regulation⁸. 

The plank exercise is a type of isometric exercise. Isometric exercises are mainly performed to improve strength. These exercises do not need movement and can be done in one place. As there is no movement involved, it will provide strength in a certain position only. Therefore, isometric exercises like plank can be done during injuries. Athletes who want to build strength are advised to practice planks⁹.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Variations of the Plank Exercise

There are several variations of this comprehensive exercise, each offering distinct benefits to different parts of the body. 

1. Front, Side, and Reverse Planks

The front plank is a simple form of this exercise and may promote strengthening of the upper as well as lower body. The side plank, on the other hand, helps to strengthen the oblique abdominal muscles. This can be beneficial in reducing belly fat. However, a reverse plank is a slightly uncommon variation of this popular exercise pose. It is, as the name suggests, a reverse of the original position and helps to strengthen your hip muscles (glutes) and hamstrings (back thigh muscle), back & shoulder/  

2. The 2-minute Plank Test

The 2-minute plank test involves holding the traditional plank position for a full two minutes. While this may appear manageable for those who exercise regularly, it can be quite demanding for beginners. This variation serves as an effective way to assess core muscle endurance and overall stability. 

3. Arm or Leg Lift Planks

These variations are considered more advanced forms of the plank, as they place greater demand on the core muscles, helping to further enhance strength and stability. To perform them, begin in the standard plank position and lift either one arm or one leg, alternating between sides to increase intensity. For added challenge and variety, these movements can also be combined with side planks to engage a broader range of muscle groups. 

4. Side Plank Crunch

This is one of the most challenging and effective plank variations, often recommended for individuals with an established fitness routine. However, with consistent and careful practice, it can also be performed at home. To do this exercise, begin in a side plank position and draw the upper leg towards the body in a movement similar to a crunch. This variation engages the core abdominal muscles while also helping to strengthen the muscles around the hip joints. 

5. Resistance Plank

This variation can also be performed using resistance bands and is considered an advanced form of the plank exercise. It is suitable for individuals who have built confidence with the basic variations. To practise this, position yourself in the standard plank and secure a resistance band around your wrists and ankles. While holding the posture, gently push outwards against the resistance. This added tension increases the challenge, helping to further engage and strengthen the muscles and supporting joints. 

The plank exercise is primarily aimed at developing stamina, muscular endurance, and core strength. It targets key muscle groups, including the erector spinae (ES), external oblique (EO), and rectus abdominis (RA), all of which play a vital role in maintaining posture and supporting spinal alignment. 

Dr. Rajeev Singh, BAMS

How to Do a Plank Exercise?

Level: Beginner 

Type: Forearm Plank (Low Plank) 

The Forearm Plank, also known as the Low Plank, is a fundamental core-strengthening exercise that focuses on building endurance, stability, and muscle control. It involves maintaining a straight, aligned position while resting the body’s weight on the forearms and toes. 

• Step 1: Lie down flat on the ground. 
• Step 2: Place your elbows and legs flat (like in a push-up position). 
• Step 3: Keep your chin slightly tucked to maintain neck alignment. 
• Step 4: Hold the position for 10 seconds. 
• Step 5: Lower your body downwards, repeat 3 times, and then take a break. 

NOTE: Beginners may start with shorter durations and build up gradually. Proper form is essential to prevent strain, especially on the lower back. 

Precautions

Do not do planks in the following cases: 

• If you have a shoulder injury. 
• If you feel pain in your shoulders after the exercise. 
• If you are pregnant. 
• Do not hold your breath while exercising particularly if you have high blood pressure 

NOTE: If you experience any of the discomforts or pains mentioned above, it is advisable to consult a medical professional for further guidance before continuing with this exercise. 

Tips to Gain Maximum Benefits from Plank Exercise

• If you are doing it for the first time, try the plank exercise under the supervision of a trainer. 
• Hold the plank for a duration that suits your current fitness level, gradually increasing the time as your strength and endurance improve. 
• Start by doing one plank a day and gradually progress to 3–10 repetitions daily to build consistency and maximise benefits. 
• Once comfortable, incorporate side planks to further strengthen the core and improve overall stability. 
• If exercising at home, try to practise in front of a mirror or with someone who can help correct your form. 

Ultimately, take time to enjoy the entire process. With consistent effort and patience, you will gradually become stronger and more resilient. As your endurance improves, continue to challenge yourself by adding a few extra seconds to your plank hold — and take pride in your progress. 

Can Planks Reduce Belly Fat?

The plank exercise can contribute to overall calorie expenditure when practised regularly and as part of a balanced fitness routine. For best results, it should be complemented by a healthy and nutritious diet. Incorporating foods such as fresh fruits, whole grains, yoghurt, bananas, avocados, green tea, and lean proteins like fish may support overall well-being and energy levels. 

When performing the plank, it is important to maintain proper form. Try to hold the position for 10 seconds at a time between movements, gradually building up to a total of 60 seconds per session, based on your comfort and ability. Consistency and correct technique are key to making steady progress. 

Common Posture Mistakes During Planks

Plank exercises involve multiple muscle groups across the body, particularly the core, arms, and shoulders. As a full-body movement, planks may also support improved posture and help reduce strain on the lower back when performed correctly. For this reason, it is essential to maintain proper form during the exercise. Poor technique can lead to unnecessary stress on joints and muscles, potentially resulting in discomfort or injury to areas such as the wrists, shoulders, neck, or lower back. 

1. Sagging Hips

In both high planks (full arm extended) and low plank (only forearms) exercises, a common mistake is allowing the hips to drop below the natural alignment of the body. This misalignment reduces engagement of the core muscles—one of the primary targets of the exercise—and can place undue strain on the lower back and shoulders. To correct this, ensure your hips remain level and in line with your shoulders throughout the duration of the plank. Maintaining a straight, stable posture is key to performing the exercise safely and effectively. 

2. Wandering Arms

When performing side planks, placing your supporting arm too far from your body can lead to unnecessary strain on the shoulder, wrist, and neck. To avoid this, your shoulder should be positioned directly above the supporting wrist or elbow, depending on the variation. For correct alignment, ensure your support hand (or forearm) is directly beneath the shoulder, your upper arm is extended vertically above you, and your legs are stretched out in a straight line. This forms a ‘T’ shape with your body and helps maintain balance, stability, and proper muscle engagement. 

3. Knock-Knuckled

A common mistake during plank exercises is angling the palms inward towards the centre of the body. This positioning can make it more difficult to stabilise the shoulders and may lead to the chest collapsing towards the floor, increasing the risk of strain. To maintain proper form and reduce the likelihood of injury, ensure your hands are placed parallel to each other, with fingers slightly turned outwards. Keep the elbows straight but not locked, allowing the shoulders to remain engaged and the chest lifted in a stable position. 

Conclusion

Given the numerous benefits associated with this seemingly simple exercise, it is no surprise that the plank posture has gained popularity among fitness enthusiasts. Many fitness professionals have introduced their own innovative variations, offering unique ways to challenge and engage the body. Even if these advanced forms are not accessible at first, the variations and tips outlined here provide effective alternatives that can yield comparable results. As a full-body exercise that complements a wide range of workout routines, the plank is a valuable addition to any fitness programme and well worth incorporating into your regular practice. 

Frequently Asked Questions (FAQs)

References 

1. Tian D, Meng J. Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches. Oxid Med Cell Longev. 2019 Apr 9;2019:3756750. doi: 10.1155/2019/3756750. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6481017/  
2. Oliva-Lozano JM, Muyor JM. Core Muscle Activity During Physical Fitness Exercises: A Systematic Review. Int J Environ Res Public Health. 2020 Jun 16;17(12):4306. doi: 10.3390/ijerph17124306. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7345922/ 
3. Park DJ, Park SY. Which trunk exercise most effectively activates abdominal muscles? A comparative study of plank and isometric bilateral leg raise exercises. J Back Musculoskelet Rehabil. 2019;32(5):797-802. doi: 10.3233/BMR-181122. Available from: https://pubmed.ncbi.nlm.nih.gov/30856100/  
4. Fit Health Regimen. Plank calories burned calculator. FitHealthRegimen.com. [Internet]. n.d. Available from: https://fithealthregimen.com/plank-calories-burned/ 
5. Badau D, Badau A, Manolache G, Ene MI, Neofit A, Grosu VT, Tudor V, Sasu R, Moraru R, Moraru L. The Motor Impact of the Static Balance in the Up Plank Position on Three Different Balls in Physical Activities of Physical Education Students. Int J Environ Res Public Health. 2021 Feb 19;18(4):2043. doi: 10.3390/ijerph18042043. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7922917/#:~:text=The%20up%20plank%20position%20is,and%20the%20human%20muscular%20system.  
6. Park SK, Lee KS, Heo SJ, Jee YS. Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report. Medicina (Kaunas). 2021 Aug 20;57(8):845. doi: 10.3390/medicina57080845. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8399219/  
7. Eimiller K, LeFevre L, Robarge C, Strano C, Tarbrake K, Wittmann I. The Core of the Issue: Plank Performance and Pain in the Lower Back. J Clin Med. 2025 Jun 3;14(11):3926. doi: 10.3390/jcm14113926. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12155697/  
8. Huang Z, Wang B, Song K, Wu S, Kong H, Guo L, Liang Q. Metabolic and cardiovascular responses to continuous and intermittent plank exercises. BMC Sports Sci Med Rehabil. 2023 Jan 2;15(1):1. doi: 10.1186/s13102-022-00613-z. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9806881/  
9. Mayo Clinic Staff. Isometric exercises: Good for strength training? [Internet]. Rochester, MN: Mayo Clinic; [updated unknown] [cited 2025 Jul 30]. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/isometric-exercises/faq-20058186

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof. 

63

9