Get in shape with plank exercises

Planking is an easy way to tone up using your own bodyweight and it literally takes a minute or two. It’s also a great tool for building core strength, which is why it’s an essential part of almost every workout and sports training schedule.

What is a plank?

It’s an isometric core strength exercise that involves maintaining a position similar to a push up for the maximum time possible (Wikipedia).

So why should you plank?

Engages every major core muscle group providing strength and definition to your abs.
Works your biceps, neck and shoulder muscles as well as your thighs and glutes.
Builds muscle without putting too much pressure on your spine or hips, and reduces back pain by strengthening your core muscles.
Helps your body’s flexibility and endurance and improves posture.
Improves your balance, for example standing on one leg will become easier.
Boosts your metabolism as the entire body is challenged so even if you’re at a desk all day, you’ll burn energy and calories.
Reduces stress and tension by stretching all the muscle groups.

Plank challenge for beginners

Start with a 10 to 15 second plank and build your time up by five seconds every day and see if you can reach the two minute mark. Even doing a one-minute plank every day is beneficial. The longest plank is said to have been held for over four hours.