{"id":433187,"date":"2023-04-26T12:25:00","date_gmt":"2023-04-26T10:25:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=433187"},"modified":"2024-05-02T15:28:30","modified_gmt":"2024-05-02T13:28:30","slug":"what-will-happen-if-you-do-plank-every-day","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/","title":{"rendered":"How Can the Plank Exercise Change Your Body? Six-Pack, Stronger Core and Better Athletic Performance"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/#What_is_a_plank\" title=\"What is a plank?\">What is a plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/#Why_do_the_plank_exercise\" title=\"Why do the plank exercise?\">Why do the plank exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/#Are_there_any_risks_or_disadvantages_to_the_plank\" title=\"Are there any risks or disadvantages to the plank?\">Are there any risks or disadvantages to the plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/#How_to_do_the_plank_correctly\" title=\"How to do the plank correctly\">How to do the plank correctly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/#What_are_the_most_common_mistakes_in_plank_exercise\" title=\"What are the most common mistakes in plank exercise?\">What are the most common mistakes in plank exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/#How_to_make_the_plank_more_challenging\" title=\"How to make the plank more challenging?\">How to make the plank more challenging?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/#Plank_in_a_training_plan\" title=\"Plank in a training plan\">Plank in a training plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/#What_is_the_current_plank_record\" title=\"What is the current plank record?\">What is the current plank record?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/#Example_of_plank_workout\" title=\"Example of plank workout\">Example of plank workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>The plank is an exercise you either love or hate. Although most people belong to the second group, we all still incorporate it into the training plan. Those endless seconds of burning abs and the shaking of your whole body are rewarded with all the benefits it provides. <strong>However, it&#8217;s not just about staying in the plank position for as long as possible and expecting a six-pack. <\/strong>People make all sorts of mistakes during the plank exercise that can spoil the results. Today&#8217;s article will tell you what those are and much more.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_a_plank\"><\/span>What is a plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The plank is&nbsp;<strong>an isometric exercise that is based on maintaining a stable position for several seconds to minutes.&nbsp;<\/strong>It looks similar to the basic push-up position except that your forearms are on the ground. The body is parallel to the ground, the legs are extended and the toes are pressed into the mat. Thus, your forearms and the tips of your feet serve as a base to help you fight gravity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Which muscles are targeted by the plank?<\/h3>\n\n\n\n<p>The fact that the abdominal muscles are primarily involved during the plank probably won&#8217;t surprise anyone. However, it targets <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/9-tips-for-a-toned-six-pack\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">six-pack<\/a> muscles along with the muscles located deep inside. Specifically, these are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><b>straight abdominal muscles<\/b><\/strong><em>(musculus rectus abdominis)<\/em><\/li>\n\n\n\n<li><strong>transverse abdominal muscle <\/strong><em>(musculus transversus abdominis)<\/em><\/li>\n\n\n\n<li><strong>external oblique muscles <\/strong><em>(musculus obliquus externus abdominis)&nbsp;<\/em><\/li>\n\n\n\n<li><strong>internal oblique muscles&nbsp;<\/strong><em>(musculus obliquus internus abdominis)&nbsp;<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These muscles are the basis of core and their main task during the plank is <strong>to keep the spine in a neutral position (without bending).&nbsp;<\/strong>In this way, you work on <strong>the deep stabilization system of the spine,<\/strong>&nbsp;which also includes the diaphragm, pelvic floor muscles and short back muscles in the deepest layer along the spine&nbsp;<em>(musculi multifidi)<\/em>. In the plank position, however, the muscles of the arms and buttocks are also put to work. When you add it all up, you get a great complex exercise. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1124x750.jpg\" alt=\"What is a plank?\" class=\"wp-image-432660\" style=\"width:843px;height:563px\" title=\"What is a plank?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1216992005-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_do_the_plank_exercise\"><\/span>Why do the plank exercise?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If, even after reading about all the muscles that get involved, you don&#8217;t know the answer, it&#8217;s <strong>a strong midsection and, above all, a proper six-pack! <\/strong>The plank itself won&#8217;t help you lose much of the belly fat, but that isn&#8217;t a problem at all, because our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">comprehensive guide<\/a> includes planks as well. Nevertheless, there are many more benefits of the plank exercise, some of which might actually surprise you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. You can do it anywhere<\/h3>\n\n\n\n<p>If you want to do the plank, you don&#8217;t need to buy a gym membership or some fancy equipment. <strong>All you need is your own body, a place on the ground, a pinch of determination and possibly <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>an exercise mat<\/strong><\/a><strong>&nbsp;<\/strong>for greater comfort. You can do it at home, in the garden, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-start-exercising-at-a-street-workout-park\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">in a street workout park<\/a> or even when you&#8217;re on your holidays.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Suitable for both beginners and advanced athletes<\/h3>\n\n\n\n<p>Athletes of all sorts can include the plank in their exercise plan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Beginners<\/strong> who can&#8217;t hold the plank in the correct position for even 10 seconds <strong>can safely do it with knee support.&nbsp;<\/strong>After a while, when they are more confident in this position, they can switch to the classic plank.<\/li>\n\n\n\n<li>The next step is time extension.<\/li>\n\n\n\n<li>Advanced athletes who have no problem holding a stable plank for more than 30 seconds can try even harder variations.&nbsp;These include, for example,&nbsp;<strong>a plank with arm\/leg lift, plank on <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fit-balls-and-balance-pads\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>balance accessories<\/strong><\/a>&nbsp;or&nbsp;<strong>with a weight <\/strong>in the form of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/olympic-bumper-plate-iron-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">a plate<\/a> on the back.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In this way, you can increase the difficulty of the plank almost indefinitely, and you will be constantly improving.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1124x749.jpg\" alt=\"What are the benefits of the plank?\" class=\"wp-image-432675\" style=\"width:843px;height:562px\" title=\"What are the benefits of the plank?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1221662106-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Improves posture and body balance<\/h3>\n\n\n\n<p>If you do the plank regularly and thus strengthen your core, it can also have a positive effect on your posture.&nbsp;The muscles of the middle of your body are involved in maintaining an upright torso when sitting, standing, walking and exercising. <strong>This is important not only from an aesthetic point of view, but also from a health point of view.&nbsp;<\/strong>It will help you avoid <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-exercises-for-back-which-will-help-you-with-back-pain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">a sore and stiff back<\/a><strong>&nbsp;<\/strong>from bending over, and you will also prevent the occurrence of various muscle imbalances. At the same time, you will reduce the risk of injury during movement, because a strong core will help you maintain body stability and balance.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you suffer from back pain and want to know what other things might be causing it and what to do about it, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/back-pain-10-most-common-causes-and-solutions-to-get-rid-of-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Back Pain: 10 Most Common Causes and Solutions to Get Rid of It.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Strengthens the core and helps to define the abs<\/h3>\n\n\n\n<p>As already mentioned, the muscles of the middle section of the body are intensively involved in the plank. This results in their strengthening and improvement in function. This will help you get a strong core, which takes care of maintaining a healthy position of the spine and is also the centre of strength and stability of your body. Moreover, the aesthetic benefits of a strong core should also be mentioned. <strong>After all, a firm belly and defined abs are the main reason why people do plank exercises. <\/strong>The exercise itself won&#8217;t get you a belly like on the cover of Muscle &amp; Fitness magazine, but it is an important part of the puzzle of how to get those sexy abs. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you dream of a six-pack and want to learn how to achieve it step by step, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>A Proven Guide to a Six-Pack: Diet and Training Routine for Sculpted Abs.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"Plank and six-pack\" class=\"wp-image-432690\" style=\"width:843px;height:563px\" title=\"Plank and six-pack\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Improves overall strength<\/h3>\n\n\n\n<p>By doing the plank regularly, you can improve in other strength exercises as well. <strong>A strong core will help during heavy <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>squats<\/strong><\/a><strong>,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/deadlift-what-mistakes-do-we-make-the-most-often-and-how-to-avoid-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>deadlifts<\/strong><\/a><strong> and bench press. <\/strong>When doing weighted squats, the activated core of the body ensures that the spine and pelvis are kept stable. This also enables efficient transmission of force to the limbs and better control of the entire movement. With proper technique, you&#8217;ll lift more weight without the risk of injury. This is also the reason why weightlifters, crossfitters and other strength athletes include the plank into their training plan.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. It can make you a better athlete<\/h3>\n\n\n\n<p>Plank is an important exercise that can bring its benefits to all athletes and not only those who lift weights. Imagine, for example, a basketball player who has to run, dribble, then make a quick move around the opposing player and slam dunk at the end. <strong>Without a strong core, that quick change of motion could cost him an injury. <\/strong>Even when running, hitting a ball with a tennis racket or kicking a ball, the core takes care of maintaining balance and efficiently transferring power where it is needed. This has the greatest effect on sports where there is a rapid change in movement.&nbsp;If you play basketball, football, rugby or do martial arts, some variation of the plank should be present in your training plan. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1124x749.jpg\" alt=\"The effects of the plank on athletic performance\" class=\"wp-image-432705\" style=\"width:843px;height:562px\" title=\"The effects of the plank on athletic performance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1062855462-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_there_any_risks_or_disadvantages_to_the_plank\"><\/span>Are there any risks or disadvantages to the plank?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The plank is generally a safe exercise. However, there are some people who should avoid doing it and their training plan should be consulted with their doctor or physiotherapist. These include people with disorders of the back, spine or other parts of the musculoskeletal system. Also, because it is an isometric exercise, it can <strong>cause a rapid increase in blood pressure,<\/strong> which is dangerous for people with high blood pressure and other diseases of the heart and blood vessels.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Many people avoid the plank because they don&#8217;t enjoy it.&nbsp;Sure, <strong>holding a plank for a minute is probably not the most fun,<\/strong> but try thinking about all its benefits. It should immediately become a little more bearable. Alternating between different variations and styles of training (HIIT, Tabata, circuit training) and the use of aids can also help. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_do_the_plank_correctly\"><\/span>How to do the plank correctly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>How to start with planking? If you want to get the most out of the plank, you can&#8217;t do without learning the proper technique.&nbsp;Get <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">a mat<\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/towel-for-training-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">a towel<\/a> so that you can exercise more comfortably, and come and try it right away according to our instructions. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Starting position<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kneel on the floor, and lean forward on your forearms.<\/li>\n\n\n\n<li>Keep your hands in fists or place your palms flat on the mat. You can place your forearms parallel with your hands or move your palms together to form a triangle.<\/li>\n\n\n\n<li>The head and neck are an extension of the spine, draw your shoulders back and away from your ears, pull the shoulder blades slightly together and downwards. Elbows should be at approximately 45 degrees to the body.<\/li>\n\n\n\n<li>Keep your knees partially bent. Press the tips of your feet into the mat.<\/li>\n\n\n\n<li>Activate the core and try to keep your body in a straight line.<\/li>\n\n\n\n<li>Remember not to bend your back, especially the lumbar spine.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Execution<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Breathe freely, keep your body tight and try to hold this position for a few seconds.<\/li>\n\n\n\n<li>Focus on the elbows and toes.<\/li>\n\n\n\n<li>Use either a sports watch, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"workout timer (opens in a new tab)\">workout timer<\/a> or phone to track your time.<\/li>\n\n\n\n<li>Take a break the moment your hips start to sink to the floor or you can&#8217;t maintain a stable position.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/11-PLANK.gif\" alt=\"How to do the plank correctly?\" class=\"wp-image-432720\" title=\"How to do the plank correctly?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_most_common_mistakes_in_plank_exercise\"><\/span>What are the most common mistakes in plank exercise?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Arching your&nbsp;back:<\/strong> Most often the hips sink.<\/li>\n\n\n\n<li><strong>Dropping the hips to the ground or excessively lifting the pelvis up.<\/strong><\/li>\n\n\n\n<li><strong>Winged shoulder blades:<\/strong> The shoulder blades should remain on the chest and the space between them filled.<\/li>\n\n\n\n<li><strong>Improper position of the arms:<\/strong> Be careful not to push the elbows forward too much.<\/li>\n\n\n\n<li><strong>Breathing:<\/strong> Focus on free regular breathing throughout the exercise.<\/li>\n\n\n\n<li><strong>Head tilt:<\/strong> Look at the mat the whole time, not in front of you.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_make_the_plank_more_challenging\"><\/span>How to make the plank more challenging?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After you learn the basic plank, you can try more challenging variations.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank with arm\/leg lift:<\/strong> Lift one arm or leg, or the opposite limbs at the same time, and try to maintain a stable plank position.<\/li>\n\n\n\n<li><strong>Plank with weight:<\/strong>&nbsp;You can wear a weight vest for the plank or ask a partner to put&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/competition-bumper-plate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">a bumper plate<\/a> on your back.<\/li>\n\n\n\n<li><strong>Plank on balance equipment:<\/strong> If you place your hands or feet on <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fit-ball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">a fit ball<\/a> or some <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">balance trainer<\/a>, it will immediately become more difficult to maintain this position.<\/li>\n\n\n\n<li><strong>Plank with <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/suspension-training-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>a suspension trainer system<\/strong><\/a><strong>:<\/strong> You can hang your legs or hands in the straps and then hold the plank for as long as possible.<\/li>\n\n\n\n<li>You can find even more variations of the plank in the article focused on <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/47-the-best-and-madly-entertaining-plank-variations\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>different alternatives to the classic plank.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/04\/plank-se-zavazim.gif\" alt=\"More demanding variations of the plank\" class=\"wp-image-432735\" title=\"More demanding variations of the plank\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plank_in_a_training_plan\"><\/span>Plank in a training plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doing one plank challenge after another probably isn&#8217;t the best idea in the long run.&nbsp;<strong>In this way, you can overload the abdominal muscles, as well as shoulders,<\/strong>&nbsp;which are also involved in maintaining a stable position.&nbsp;It&#8217;s a much better idea to schedule this exercise wisely into your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">training plan.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank as part of a training plan<\/h3>\n\n\n\n<p>It&#8217;s not necessary to do the plank every day, as all the challenges try to tell you. Results will come even if you include it in training&nbsp;<strong>2\u20133 times a week. <\/strong>This way you will have enough time for regeneration. You can do it either on its own or as part of an ab workout. It is also suitable for circuit training or HIIT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abs training is not only about the plank. It&#8217;s about a more complex approach with more exercises. You will learn everything in the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/21-best-self-weight-exercises-to-strengthen-the-abdomen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>21 Best Bodyweight Ab Exercises.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank as a separate exercise<\/h3>\n\n\n\n<p>How long to do the plank for? Try to gradually increase your endurance in the plank.&nbsp;Start with, for example,&nbsp;<strong>15 seconds<\/strong>&nbsp;and add another 10 each week. However, increase the time only if you manage to maintain the correct technique.&nbsp;You can also gradually increase the number of sets, <strong>from 3 to 5.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Test your endurance in the plank<\/h4>\n\n\n\n<p>If the plank is already a regular part of your training plan, you can try <strong>the fitness plank test.&nbsp;<\/strong>It is often used by trainers to determine the level of strength, endurance and stabilization abilities of the core of their clients.&nbsp;The test is based on&nbsp;<strong>measuring the maximum endurance in the plank.&nbsp;<\/strong>Measuring starts when you get into the correct plank position and ends when your hips start to drop to the floor or your pelvis lifts.&nbsp;Ideally, ask someone else to measure the attempt for you.&nbsp;Based on the resulting time, you will then find out your current level. After some time, for example after a month of regular training, you can take the test again. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Difficulty level in plank by time<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Hold Time<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Difficulty<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">Very Low<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15\u201330 seconds<\/td><td class=\"has-text-align-center\" data-align=\"center\">Low<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30\u201360 seconds<\/td><td class=\"has-text-align-center\" data-align=\"center\">Below Average<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1\u20132 minutes<\/td><td class=\"has-text-align-center\" data-align=\"center\">Average<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2\u20134 minutes<\/td><td class=\"has-text-align-center\" data-align=\"center\">Above Average<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4\u20136 minutes<\/td><td class=\"has-text-align-center\" data-align=\"center\">Very High<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&gt; 6 minutes<\/td><td class=\"has-text-align-center\" data-align=\"center\">Excellent<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_current_plank_record\"><\/span>What is the current plank record?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you were already thinking that 6 or more minutes in the plank is not humanly possible, you will probably be surprised that there are people among us who can last several hours in this position. A good example is <strong>the Australian Daniel Scali, who managed to stay in the plank position for <\/strong><a class=\"ek-link\" href=\"https:\/\/www.guinnessworldrecords.com\/news\/2021\/9\/longest-plank-record-smashed-with-staggering-new-time-674245\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>9 hours 30 minutes and 1 second<\/strong><\/a><strong>. <\/strong>This made him the world record holder and as of April 2023, no one has yet surpassed him. Daniel felt even more pain than a regular person would, because he suffers from complex regional pain syndrome, which causes constant pain in his left arm in particular. It is proof that the limits of the human body are much further than meets one&#8217;s eye. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Example_of_plank_workout\"><\/span>Example of plank workout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can take training inspiration directly from our example. <strong>There are 4 types of plank in it, so that you can comprehensively target the straight, deep and oblique abdominal muscles. <\/strong>You will alternate 30-60 second exercise intervals with 15-second rest intervals. All this in 2\u20133 sets, between which you include a 60-90 second break.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What to pay attention to in plank workout?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For all variations, <strong>try to keep the body as straight as possible <\/strong>and pay attention to not bending the back.<\/li>\n\n\n\n<li><strong>For a side plank,<\/strong>&nbsp;place your lower elbow approximately below your shoulder.&nbsp;You can hold your upper arm up or put it at your side.&nbsp;Keep your feet together and focus on keeping your hips from sinking to the floor.<\/li>\n\n\n\n<li><strong>In the case of&nbsp;<\/strong><strong>the extended arm plank,<\/strong> place the palms under the shoulders.<\/li>\n\n\n\n<li><strong>In the plank with leg extension,<\/strong> lift your leg only to the height where you will be able to maintain a stable position without bending your lower back.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-843x1124.jpg\" alt=\"\" class=\"wp-image-434333\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/GB-Blog_Plank-trenink.jpg 900w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you are looking for more inspiration for abs training, you can find it in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/effective-6-minute-abs-workout-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Effective 6-Minute Abs Workout at Home.<\/strong><\/a><\/li>\n\n\n\n<li>If you want to focus on the lower abdomen, there are effective exercises in the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Lower Abs: 13 Best Bodyweight Exercises.<\/strong><\/a><\/li>\n\n\n\n<li>For more tips on how to lose belly fat, check out the article <strong><a href=\"https:\/\/gymbeam.com\/blog\/9-tips-for-a-toned-six-pack\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 Tips for a Toned Six-Pack.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Plank is a complex exercise that&nbsp;<strong>can help you on your journey to a toned and functional body. <\/strong>It will strengthen the muscles of the middle of your body, even the deep ones. The result is firmer abs, better posture, greater stability when standing and moving, as well as a positive effect on strength and athletic performance. However, you can&#8217;t expect it to help you get a perfect beach body in 30 days. In any case, it is worth learning how to do it correctly and adding it to your training plan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you liked the article and got some training tips from it, share it with your friends. They would certainly also like to learn about all the benefits and the correct technique of the plank.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Are you in search of some motivation to do plank exercises on a regular basis? How about toned abs, a strong midsection and better athletic performance? The article will provide instructions on how to do the plank exercise correctly along with an actual example of a plank workout session.<\/p>\n","protected":false},"author":129,"featured_media":432632,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6305,6437,7073,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-433187","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-abs","9":"tag-bodyweight-exercises","10":"tag-plank-2","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Can the Plank Exercise Change Your Body? Six-Pack, Stronger Core and Better Athletic Performance - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What is a plank? Which muscles it strengthens, how long should you hold a plank, and how often should you do it? Plank and its effects on weight loss, performance or strength.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-will-happen-if-you-do-plank-every-day\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Can the Plank Exercise Change Your Body? Six-Pack, Stronger Core and Better Athletic Performance - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What is a plank? Which muscles it strengthens, how long should you hold a plank, and how often should you do it? 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