What Happens If I Plank Everyday

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What Should You Expect If You Do Planks Every Day?

What Should You Expect If You Do Planks Every Day?

Many people, both online and offline, are praising the benefits of performing planks every day. As a result, many fitness experts and gurus have created daily plank challenges to encourage even more people to start doing planks on a daily basis. You can get washboard abs by doing this exercise for at least a minute every day, according to the promise. Because many people yearn for that six-pack, they jump right into such challenges. A question arises: can planking for a minute or two each day really help you get a six-pack? Let's see what happens!

Many people's ultimate fitness goal is to get ripped abs. Such people are willing to participate in any exercise that promises such results. Because of this promise, the plank exercise has grown in popularity over time. People can be found doing planks for at least a minute every day in the hopes of achieving ripped abs. Are these, however, the actual outcomes of planking?

We'll look at both the advantages and disadvantages of doing planks every day in this article. We'll also give you instructions on how to plank properly, so you can reap the aforementioned benefits. Before doing planks every other day, the goal is to arm you with essential knowledge about this exercise.

Why Should You Do Planks Every Day?

Because of the commotion, many of us may succumb to such a challenge. When you see your coworkers, partner, or family members doing planks and crunches every day, you're more than likely to join in on the fun.

Although it is nice to exercise, doing planks every day is the wrong way to go because you do not have a goal in mind. You may begin the challenge solely to impress your partner or to show your support for your sister or brother. You'll end up throwing in the towel unwittingly down the road.

This could happen if you don't have a clear goal to keep you motivated to complete the challenge. As a result, take the time to consider why you should begin such an exercise program. Most of the time, your goal will coincide with the advantages of doing the exercises. Let's look at the advantages of doing planks every day.

The Advantages of Performing Planks Every Day

The majority of people immediately associate planks with gaining a six-pack. It's probably the most common reason why people engage in these activities. Planking, on the other hand, has more health benefits than just sculpting your abs. Here are a few of the advantages:

Abs that are sculpted

Of course, we'll start with the most well-known benefit: getting ripped abs. Planks are one of the most effective ab exercises. When it comes to abdominal training for a six-pack, most people compare crunches to planks.

Crunches for a lean midsection are also a good idea, according to WebMD. However, if you want crunches to blast fat in your abdominal region, you'll need to move on to another ab exercise quickly, according to these fitness experts.

Experts advise doing the plank exercise in light of this. Because it engages the majority of your abdominal muscles, including the internal and external obliques, transverses abdominis, and rectus abdominis, it is beneficial. The top abdominal muscle layer is known as the rectus abdominis, while the deepest abdominal muscle is known as the transverses abdominis.

However, keep in mind that doing this exercise alone will not result in refined abs. Good nutrition is essential, which is why you must keep a close eye on your diet. Eating a well-balanced, healthy diet that keeps you in a calorie deficit helps you lose belly fat. As a result, your diet will help you get a six-pack faster. For more information on the best meals to help you lose weight or maintain a calorie deficit, consult your nutritionist.

Reduced Love Handles

Don't let the name fool you. These love handles have nothing to love about them. They refer to the fat deposits that can be found around your waist. They're also known as muffin tops by some. These muffin tops are linked to a variety of health issues, which is why you should aim to lose weight around your waistline.

An expanded waistline is linked to an increased risk of cardiovascular disease, high blood pressure, type 2 diabetes, abnormal cholesterol, and breathing problems, according to the Mayo Clinic (2).

Strengthening Your Core

According to Medical News Today, performing a high plank every day can help improve core strength . The erector spinal, transverses abdominis, rectus abdominis, lumbar multitudes, internal and external obliques, and lumbar multitudes are all targeted during this exercise.

Because they support other body functions, these core muscles must be strengthened. These are some of them:

  • Back pain relief
  • Balance, flexibility, and stability are all things that can be improved.
  • Keeping yourself safe from falls and injuries

Another study found that having a strong core can protect the spine from excessive force generation during sports. It could explain why athletes are frequently advised to incorporate planks into their workout routine. Please keep in mind that you can only improve your core strength by performing planks correctly. So take your time and learn how to do a proper plank.

Improved Overall Fitness and Health

Doing planks every day can also improve your overall health and fitness. These exercises target a variety of muscle groups, making them especially useful for improving overall fitness. The regular plank works the muscles in your back and core. Others, such as the side plank variation, work your buttocks, hips, and abs.

Planks work out all of these muscles, which is why this exercise can help you tone your entire body. You'll also lose a lot of body fat, which has been linked to a lower risk of obesity and other deadly diseases.

Cancers, type 2 diabetes, Congestive Heart Failure, hypertension, stroke, Coronary Artery Disease, osteoarthritis, and pulmonary embolism are just a few of them. Planks help you lose weight and reduce your risk of obesity, which means you're less likely to develop these obesity-related health problems.

Better Day-to-Day Functioning

One can improve the functionality of one's daily activities by simply doing planks every day. When you do a plank, keep in mind that your arms, shoulders, and neck are all heavily engaged. Your arms and shoulders play an important role in balancing your body weight.

These exercises provide a great workout for these body parts. More importantly, it improves their strength, allowing you to perform better in your daily activities, particularly those that require lifting.

Improved Metabolism

Planks can also help to speed up your metabolism if you do them every day. However, it does not appear to be among the best exercises for increasing metabolism. Exercises like burpees and mountain climbers should be included in your routine for a faster metabolism.

Regardless, there is no denying that this exercise can improve your metabolism slightly. Medical News Today recommends paying close attention to your diet if you want to boost your metabolism without changing your exercise routine.

For starters, eat small meals at regular intervals. Regularity and balance are important to your body. This means that if you eat on a regular schedule, your body will be able to maintain a metabolic balance. Second, make sure you're getting enough calories. Skipping meals will not cause your body to lose weight quickly in the abdominal area.

It has a negative impact on your metabolism because fewer calories slow down your body's metabolism. Drinking enough water can also help to speed up your metabolism. Water is required for proper metabolism.

Better Posture

Planks can also help you improve your posture if you incorporate them into your daily routine. Because of the nature of our jobs, many of us struggle with poor posture. We spend the majority of our time at a desk, which has an impact on how we position our backs, shoulders, and necks.

Many of us end up arching our backs and putting our shoulders forward in most cases. You've probably been told to pull your shoulders back and straighten your back a few times. When you spend the majority of your time sitting, you develop poor posture.

Planks can aid in the development of good posture. Remember that even though you're in a horizontal position, you're working the same muscles as when you're standing. It specifically works your back muscles and aids in keeping them straight. This is accomplished by engaging your glutes and lumbar spinae, which prevents your back from arching.

This exercise should be done on a regular basis to keep your back straight. Humans are creatures of habit, so you'll find yourself maintaining this back posture throughout the day, even if you're not exercising.

How Do You Do A Regular Plank?

Before you begin doing planks on a daily basis, you must first learn how to plank properly. The plank comes in a variety of shapes and sizes. Beginners should, however, begin with the basic or standard plank. It's also known as the traditional or regular plank by some. Regardless of how you refer to it, performing a plank correctly is as follows:

  • Place your elbows and lower arm on the floor to begin. Ensure that they are aligned with your shoulders and that they are firmly pressed against the ground at all times.
  • Backwards-stretch your legs and rest on the balls of your feet. Knees should not be bent or locked. Make sure your feet are close together once more.
  • Lift your body slowly off the floor, ensuring that your entire body is in a straight line from head to toe.
  • To support your body, keep your back straight and flex your toes.
  • Breathe normally in and out, and hold this position for 20 to 30 seconds.
  • Slowly lower yourself to the floor and take a minute to rest.
  • Rep the process three to five times more.

This maneuver appears to be simple, but it is actually quite difficult. The chances of injuring yourself are quite high, especially if you do not learn proper form. Before attempting this plank challenge, consult with an instructor. Once you've mastered the technique, you can do planks on a regular basis or try more difficult variations.

Tips for Getting the Most Out of Planks on a Daily Basis

There are numerous advantages to planking every day, as evidenced by the results of this exercise. Some people, on the other hand, can do this exercise every day and still see no results. They might even end up reporting injuries. Here are some pointers to help you avoid such injuries and reap the above-mentioned benefits instead:

Maintaining the proper posture If you want to use this exercise to get a six-pack, get rid of love handles, and lower your risk of several diseases, you must learn the proper technique. When planking, most people make the mistake of incorrectly positioning their arms and arching their back.

Back pain can be caused by incorrectly arching your back. Placing your arms directly beneath your shoulders is the proper form. Ensure that the two are in sync. When it comes to your back, make sure it stays straight throughout the exercise.

Begin with a regular plank. Start with the basic plank if you want to see results from doing planks every day. This is especially true if you've never done a plank before. Start with simple side plank variations like the knee to elbow crunch, side plank rotations, and the bent-knee side plank.

They are not suitable for beginners, despite the fact that they are very effective and rewarding. These are more advanced exercises that are better suited to people with a higher level of fitness. Begin by becoming familiar with the standard plank, and then experiment with other plank variations as recommended by your instructor.

Keeping A Fit and Healthy Lifestyle Apart from doing planks every day, there's a lot that goes into getting a six-pack or reducing love handles. One of them is nutrition. So, while you're breaking a leg plank, remember to keep your lifestyle in mind as well.

If you continue to drink excessively or eat junk or processed foods, you will struggle to lose muffin tops or belly fat. When doing planks, such behaviors only jeopardize your efforts to lose weight. With that in mind, make an effort to improve your way of life. Limit your alcohol intake, eat mindfully and healthily, and get plenty of rest (4). Such habits can help you lose both love handles and belly fat faster.

Warm-ups and Cool-downs Even if you're only doing planks, remember to warm up and cool down before and after this exercise. Warming up is often overlooked by people who are only doing one exercise. Warming up to loosen tight muscles and prepare them for the upcoming activity would be beneficial.

It is not necessary to extend your warm-up routine. Instead, all that is required is for it to be effective. A quick and effective warm-up routine gets your blood flowing and gets your body ready for the plank workout.

Because your muscles are loose and warm, they will respond quickly to the workout. Warm up to avoid injuries that can occur when tight muscles are forced to exercise. You can hire a professional to assist you in creating a meaningful warm-up routine that lasts 5 to 10 minutes .

After you've completed your planks, make sure to cool down. It aids in the prevention of a sudden drop in both your heart rate and blood pressure. You should include exercises that allow you to stretch and relax in this routine. Do not add in vigorous activities because this will only raise your heart rate, signaling to your body that you are still exercising.

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