Isometric Planks to Lower and Shape your Abs | Notice a Change in 7 Days

“A plank is when you hold your body in a straight and in-line position like a plank of wood,” says exercise physiologist Katie Lawton, MEd. And when done correctly, it leads to a host of health benefits.While the promise of getting a six-pack from planks may be overblown (Lawton says that’s more diet-related), they still offer many benefits, including:Planking is free and takes only a couple of minutes — no gym membership or special equipment required. “You can do it anywhere,” Lawton says.The ability to brace your core is important for many everyday activities. “Our core needs to be strong to protect the spine when doing things that can cause back pain, such as lifting your child up or leaning forward to unload the dishwasher,” she says.Squatting, dead-lifting and pressing overhead without injury is hard to do without a strong core. “We need to keep our spine straight to do these exercises. Planking provides you with better core strength to be able to brace during these movements,” Lawton says.While Lawton says planking alone won’t improve your posture, muscle memory might. “If you can remember to brace your core throughout the day, it can help keep your lower back in a position where you’re standing or sitting up straighter.”Exercise can have a positive effect on our mental health,” Lawton says. “When you see yourself getting stronger, it can be encouraging. It’s also important to breathe while you plank to further engage your core muscles. Some breathing techniques can help boost your mood.”

Plank exercises work your core muscles, which are located between your pelvic floor and diaphragm. The area is also known as your trunk. These muscles support your movements and stabilize the spine.

Core muscles include:

• Rectus abdominis (referred to as “abs”).
• Obliques (run along the side of your abdomen).
• Transversus abdominis (a deep abdominal muscle that wraps around your sides and spine).

“Plank exercises generally strengthen your ability to brace your abdominals,” notes Lawton. “Planks can also activate other related muscles, such as your glutes (muscles in your buttocks), hamstrings (muscles in the backs of your thighs) and lower back.”

Why You Should Start Doing Planks