How & Why to Plank for Core Strength and Weight Loss

The infamous Plank is one of the most effective exercises for a strong core and for weight loss. (The "core" includes the front and back muscles of the torso that help you bend, twist, and support your spine.) The plank is a great exercise that targets multiple muscle groups, including the core, arms, shoulders, and legs, and it can be done just about anywhere. 

One of the reasons why planks are so effective for weight loss is that they engage your core muscles, which are responsible for stabilizing your body. When you hold a plank, you’re essentially holding a contraction of your core muscles, which helps to strengthen and tone them. This helps to improve posture and balance, which can help burn more calories throughout the day.

To perform a proper plank using your elbows, start by laying on your stomach position and propping onto your elbows, and then your knees or your toes. Aligning your shoulders directly above your elbows, squeeze everything except your hands!

Try to keep your body in a straight line from your head to your knees or toes. Be sure to not drop your head or look up! Your eyes should focus somewhere just in front of your hands to keep your neck in neutral alignment.

Aim for at least 10 seconds a day to start, and gradually work your way up to a minute. Try to do a plank every day as a consistent part of your movement routine. Join Be Fit Cherie to get the best instruction and experience with planks, especially in our Total Body Fitness class.

Over time, you’re likely to notice improved posture, reduced back pain, and an increase in your overall strength and endurance. Once you’ve mastered the plank as described above, there are other types of planks to try in order to keep challenging yourself, such as the straight-arm plank, elbow-to-straight-arm plank, side plank, walking plank, and more.

Without needing any equipment except perhaps an exercise mat for comfort, planks are a convenient and effective exercise option for anyone looking to build strength and balance. Give it a try; you’ll plank us later. (Sorry, had to do it!)

Sources:
Cherie Lamb, Physiopedia, Healthline