What Happens to Your Body if You Do the Plank Exercise Every Day?

The plank exercise, a simple yet challenging bodyweight movement, has gained widespread recognition due to its effectiveness in targeting the core and its adaptability across fitness levels. But what happens when you do the plank every day?

Can such a seemingly straightforward exercise lead to noticeable physical changes? In this article, we’ll explore how daily planking impacts various aspects of your body, backed by scientific evidence and studies.

Benefits of the Plank Exercise

1. Improved Core Strength

One of the most significant benefits of performing the plank daily is enhanced core strength. The plank engages the transverse abdominis, rectus abdominis, obliques, and the muscles of the lower back, which collectively form the core. A stronger core contributes to better posture, reduced risk of back pain, and improved performance in other exercises and daily activities.

A study published in the Journal of Strength and Conditioning Research examined the effectiveness of planks in developing core endurance and strength. The results indicated that participants who incorporated planking into their routine experienced significant improvements in core stability and strength compared to those who performed traditional sit-ups (Ekstrom, Donatelli & Soderberg, 2007).

2. Better Posture and Alignment

Good posture is essential for maintaining a healthy spine and avoiding musculoskeletal issues. When you plank regularly, the muscles responsible for maintaining proper posture, such as the erector spinae, rectus abdominis, and gluteal muscles, become stronger.

According to the American Council on Exercise (ACE), the plank is effective for improving posture because it targets all the muscles required to keep the spine neutral and upright. Strengthening these muscles can help correct postural imbalances, particularly in individuals who spend long hours sitting or standing incorrectly (Olson, 2015).

3. Enhanced Balance and Coordination

While planks are primarily known for core strengthening, they also improve balance and coordination. By engaging the muscles of the core, hips, shoulders, and legs, you enhance your body’s ability to maintain stability in static and dynamic positions.

Research has shown that balance training, including exercises like planks, can positively influence neuromuscular control and proprioception, which are crucial for preventing falls and enhancing overall athletic performance (Behm et al., 2010). Daily planking, therefore, not only improves core strength but also enhances your ability to stabilise and control your movements in everyday life.

Muscle Activation Beyond the Core

4. Full-Body Engagement

Despite its reputation as a core exercise, the plank is a full-body movement. In addition to the abdominal muscles, the exercise activates the shoulders, arms, back, glutes, and legs. When performed correctly, the plank requires these muscle groups to stabilise the body in a straight line.

A study published in the Journal of Human Kinetics revealed that planks generate significant muscle activation not only in the core but also in the upper body, including the deltoids, pectorals, and trapezius muscles (Fenwick, Brown & McGill, 2009). This makes the plank an efficient exercise for strengthening multiple muscle groups simultaneously.

5. Strengthened Glutes and Lower Body

When you hold the plank position, your gluteal muscles (gluteus maximus, medius, and minimus) work to maintain pelvic stability. Over time, this can lead to stronger glutes, which play a key role in supporting your lower back and improving your posture.

A study by Lee et al. (2018) demonstrated that incorporating core exercises, including planks, led to increased gluteal muscle activation and reduced lower back pain in participants. Daily planking, therefore, not only strengthens the core but also contributes to better gluteal and lower body engagement.

Impact on Flexibility and Mobility

6. Improved Flexibility

Regular planking can improve flexibility, particularly in the posterior chain (the muscles along the back of your body), including the shoulders, hamstrings, and calves. By holding the plank position, these muscles are subtly stretched and strengthened over time.

The plank variation known as the “side plank” also targets the oblique muscles and helps in lengthening and stretching the lateral muscles of the body. According to a study by Kang et al. (2016), side planks enhance lateral core activation and contribute to improved flexibility in the trunk and lower body.

7. Enhanced Joint Mobility and Stability

Holding the plank position engages the muscles around the shoulders, hips, and ankles, promoting stability and mobility in these joints. This can be particularly beneficial for athletes or individuals engaged in activities that require joint movement and coordination.

In a study published in the Journal of Orthopaedic & Sports Physical Therapy, joint stability exercises, including planks, were shown to improve mobility in the shoulder and hip joints while reducing the risk of injury (Escamilla et al., 2010). Daily planking helps stabilise these joints, promoting better movement patterns and reducing strain during other physical activities.

Cardiovascular Benefits

8. Increased Heart Rate and Calorie Burn

While the plank may not be considered a cardiovascular exercise, it can still elevate your heart rate and contribute to calorie burning when performed for extended periods. Holding a plank for a longer duration requires significant muscle engagement, which in turn raises the heart rate and increases energy expenditure.

A study published in the American Journal of Physiology indicated that isometric exercises, such as the plank, can improve cardiovascular endurance and increase resting metabolic rate over time (McArdle et al., 2010). By incorporating daily planks into your routine, you can enjoy the benefits of both muscle strengthening and calorie burning.

Mental Health and Cognitive Benefits

9. Enhanced Mental Toughness and Focus

Holding a plank requires mental focus and discipline, particularly as fatigue sets in. Regularly practising planks can help improve mental resilience, as you push through discomfort and maintain the position for longer periods.

According to research by Hill et al. (2015), isometric exercises like the plank can enhance mental toughness and improve cognitive focus. This mental benefit is especially valuable in high-pressure situations, where the ability to concentrate and remain composed is crucial.

10. Stress Relief and Reduced Anxiety

Planking, like other physical exercises, triggers the release of endorphins, the body’s natural mood elevators. Regular exercise, including daily planking, has been shown to reduce symptoms of anxiety and depression by promoting a sense of well-being.

A study conducted by Craft and Perna (2004) found that regular physical activity, including core-strengthening exercises like planks, can lead to a reduction in stress levels and an improvement in overall mood. Adding planks to your daily routine could, therefore, contribute to better mental health and reduced stress.

Risks and Considerations of Daily Planking

11. Overtraining and Muscle Fatigue

While the plank is a low-impact exercise, doing it every day without sufficient recovery time could lead to muscle fatigue or overtraining. It’s essential to listen to your body and ensure you’re not pushing past your limits, as this could result in strain or injury, particularly in the lower back or shoulders.

A study by Fong et al. (2012) highlighted the importance of recovery in strength training, emphasising that continuous daily exercises without proper rest can lead to musculoskeletal injuries. If you’re performing planks daily, ensure you’re balancing it with other exercises and giving your muscles time to recover.

12. Risk of Poor Form

When done with improper form, planks can cause more harm than good. Common mistakes include letting the hips sag, arching the lower back, or placing excessive strain on the shoulders. These errors can lead to discomfort or injury over time.

Research from McGill (2010) suggests that poor form during core exercises like the plank can result in lumbar spine stress and potential back pain. To prevent this, it’s crucial to maintain proper alignment throughout the exercise, keeping the body in a straight line from head to heels.

How Long Should You Hold a Plank Each Day?

There is no one-size-fits-all answer when it comes to plank duration, as it depends on your fitness level and goals. However, research suggests that holding a plank for 20 to 30 seconds is a good starting point for beginners. As you progress, you can gradually increase the duration to 1 to 2 minutes.

A study published in the Journal of Strength and Conditioning Research found that holding an isometric plank for 30 seconds produced significant improvements in core strength and endurance (Schoenfeld et al., 2011). As you become more comfortable with the exercise, you can incorporate variations, such as side planks or dynamic planks, to further challenge your muscles and prevent stagnation.

Key Takeaways

Bibliography

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Ekstrom, R.A., Donatelli, R.A. and Soderberg, G.L., 2007. Surface electromyographic analysis of core trunk, hip, and thigh muscles during nine rehabilitation exercises. Journal of Orthopaedic & Sports Physical Therapy, 37(12), pp. 754-762.

Escamilla, R.F., MacLeod, T.D., Wilk, K.E., Paulos, L. and Andrews, J.R., 2010. An electromyographic analysis of lower body muscle activity during the lunge, single-leg squat, and step-up-and-over exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(7), pp. 428-434.

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Lee, J.H., Hwangbo, G. and Lee, B., 2018. The effects of combined trunk exercises on low back pain and gluteus muscle strength in chronic low back pain patients. Journal of Physical Therapy Science, 30(1), pp. 113-117.

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Schoenfeld, B.J., Ogborn, D. and Krieger, J.W., 2011. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 25(10), pp. 2857-2870.