7 Reasons Why You Need to Do Planks Every Day
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- Опубліковано 6 чер 2024
- How to do plank correctly? Planks are one of the most effective exercises you can do at home. They don’t take much time and effort, and you don’t have to wait long for tangible results.
Several incredible changes will happen to your body if you do this exercise regularly. For instance, it can help give you a mood boost. Watch the video to find out all the benefits of regular planks.
TIMESTAMPS
Your core muscles strengthen 0:55
The risk of back and spine injury reduces 1:20
Your metabolism accelerates 1:58
Your posture improves 2:23
Your coordination improves 2:45
You become more flexible 3:12
Your mood lifts up 3:37
SUMMARY
- Planks involve all the major groups of core muscles including transverse and oblique abdominal muscles and the buttocks.
- If you want to exercise regularly without discomfort, you first should make your muscles strong. Planks are an exercise that allows you to strengthen muscles without unnecessary strain on the spine.
- Planks are especially useful for people who lead a sedentary lifestyle. A daily 10-minute workout at home before or after work provides a higher level of metabolism throughout the day, even during sleep.
- Planks strengthen the abdominal, back, neck, shoulder, and chest muscles. As a result, you’ll no longer want to stoop.
- Planks strengthen the abdominal, back, neck, shoulder, and chest muscles. As a result, you’ll no longer want to stoop.
- Perform the side plank regularly, and you’ll learn to keep your balance.
- Working out in this way, you stretch the muscles around the shoulders, scapula, and collarbones. Biceps and hip muscles also develop, and your feet and toes become flexible.
- The planking exercise affects your nervous system. It stretches and relaxes muscles which are usually stiffened due to stress, creating tension throughout the body. Planks help to get rid of anxiety and symptoms of depression, but only if you make them part of your daily life.
Do you perform the plank exercise every day? How does it work for you? Share your experience in the comments below!
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So, guys, how long can you hold a plank?
3 min
1 minute
90 seconds
85 seconds Max Max.. after 25 push up..
1 min
1.core muscles strengthen
2.risk of back and spine injury reduces
3.your metabolism accelerates
4.your posture improves
5. your coordination improves
6. you become more flexible
7. your mood lifts up
Lupita Vega thank you😊
yourwelcome:)
Lupita Vega Thank you so much
Lupita Vega Thanks
I wish I saw that before I watched the entire video haha
You never know how strong gravity is until you do a plank exercise
Hahahahaha
Yep, i found this to be true last night
Agreed
Whenever I feel tired I plank for 60 seconds and it's like I'm a whole new person just in that short time, this exercise is amazing
I have always done 3 mins. of planking each day. My body posture has improved and I have gained stronger muscles in my back, arms, and legs. It has shapen my body. It seems to be much more effective than going to a gym. It really works 😀
Is that straight 3 mins. or divided in 2 or 3 sets
Do you take any rest days for planks ?
@@kiaminerva7804 yes I have always done 3min. straight planking each day. I used to do 3 sets of planking and eventually I have gotten use to do 3 min. straight planking since then. Just do practice yourself little by little and you can also make it up 😃
@@Justbeingfer yes I do. Taking rest and doing some post workout allow your muscles to recover and prevent your entire body from getting injured.
I do them everyday already. If you want to loose weight but gain muscle mass fast just do this. I used to were a size 7 in pants and I can wear a 2. I can wear smaller shirts to and still look good.
@Caitlin Ames Thanks for the motivation!💪🏻
Saira Ailia your welcome, have a nice day. 😀😉
but how long did it take? to get to that stage?
how long?
@wurk it papa I feel like it depends on genetics. it won't be the same for everyone I guess but you could find average time for results on the internet
Trying to jump back on the wagon. I did planks 2-3 times a day in quarantine last year because there wasn’t really anything else I could work on at home. My goal was to push it further the more I did it. Podcasts helped. Just training myself to listen attentively and try not to focus on the physical pain. Obviously not a full podcast lol. However, my longest plank on record was 27 minutes
"Don't take much effort" try being 230 pounds and extremely overweight planking for as long as you can. Thought I was gonna die. It sure does pay off though I'm now 175 and really do feel so much better.
Guinea Congrats! Before life got wonky last year, I was up to 3 minutes. Not trying to lose weight, just tone up. Started with 20 push ups, holding the last as a plank. Every day added another push up, each week another 15 seconds to the plank. Then added cross leg-lunges, and abs started to get real definition.
Guinea tried planking for 2 minutes, failed at the 1 minute mark. Sad thing is, I'm underweight as well. I'm just really weak I guess.
Guinea great job! Congrats
Guinea is there a modified way of doing planks I have severe back pain and can't get on the floor
Guinea congratulations on loosing so much weight! I currently weigh 220.
I'm trynna loose some weight. How did you do it?? Please respond
Yes I would say it's working I do 60sec 4 times a day and I lost 5kg in 3 weeks.
What's you're diet? Cuz I'm not losing any weight whatsoever.
I dont want to lose weight.i want to make muscles.😭😭
Ya even I want to know your diet bro
Wow! congrats! If thats true, you just monivated me to lose more weight! Im aiming on 37kg, im 13 and 47kg and 152cm
@@user-im5zp9pw2x girl no that’s unhealthy
I've been doing this since sophomore year. I'm now going to be a senior and still doing it. I feel so much stronger. I don't eat the healthiest. But if I hadn't been doing these planks, my body definitely wouldn't be the way it is today. It's only a minute or two of your day!!
Gisselle Amaya thanks😃
H
Been doing planks twice everyday and I do notice the change in myself big time I do all core plank exercises and it does work I've drop heaps of weight in the last 2weeks about 5kilos I was never skeptical about getting results and my diet has changed having spinach shakes a daily ingredients too 👍🏾👊🏾💪🏾
I've been doing them every day for a few months now and I've noticed so many differences. It was hard at first but now it's easy and I can increase the difficulty of my workout easily. I am much stronger and am able to run and exercise longer.
How's your plank going? Still doing it daily bases? How's your ab now? Would love to hear an update Em.
Emma Rose did you lose weight ?
I've just started doing planks daily this week and so far it has been very helpful. I can feel my core getting tighter already and my abs are more engaged during my workouts.
Lie
Sifat Siam you don’t know that
before this video I have been doing many sets of planks every day. I used to weight 225 with no muscle and now I have gained a lot of muscle overall and I weight about 195. the plank is a fantastic exercise, I recommend it
"they don't take much effort" HAHAHAHAHA I LITERALLY HAVE TO YELL AT MYSELF TO STAY IN POSITION but ok lol
collarmole I maintain that people make deals with the devil to hold long planks
+Randi Strit haha!
f
I do a thirty sec plank every single hour from 9am-7pm everyday on weekends.On school days I do 1 min planks before and after school and it REALLY HELPS
i'm 67 years old and plank every day. best exercise ever
Who says that 5 minutes is short... Ask them to do plank..
zerks claimes leave 5min tell them to do it for 1min straight😁
Exactly
I do a 6 minute plank
zerks claim
zerks claimes i can do 10 min 😊
TIMESTAMPS
Your core muscles strengthen 0:55
The risk of back and spine injury reduces 1:20
Your metabolism accelerates 1:58
Your posture improves 2:23
Your coordination improves 2:45
You become more flexible 3:12
Your mood lifts up 3:37
Please do a video on How to fill collar bones
BRIGHT SIDE ليش مابيه ترجمه عربيه
Can loose body become tight from plank?
*easy*
10 sec later
*i'm gonna die*
xxquuchiha squad start a plan ... 1st 2 days just do it for 20sec after ward increase it by 5 sec ...
45 seconds
I once did 1 minute and a half when i was 11.. I’m 13 now and i can’t even stand it 30 seconds
"they don't take much efforts"- yeah, they definitely don't. just makes you feel like dying. THAT'S IT. xD
Mlaqueen trueeee
Mlaqueen You.. must be pitifully weak
Mlaqueen yeah but it's worth it, just doing planks isn't good enough it's better to do more
Very true when your body starts shaking lol
do u stop getting the shakes after 2 secs of the plank when u get used to it everyday??
I have been exercising for long with no results but after I started doing the plank, I started shedding weight like crazy. Initially I could not hold for more than. 10 seconds but now I can hold the plank for a whole minute . I do it once in two or three days. Maybe I must make it a daily routine because it definitely works.
1.core muscles strengthen
2.risk of back and spine injury reduces
3.your metabolism accelerates
4.your posture improves
Straight half-assed 😅
Homestly. This made me stronger and slimmer. I do planks 5-6x a week. And the result is fast
4:14 shore, I was doing it before watching your UA-cam channel, and now I understand how helpful and healthy It is...
Thanks really ❤ Now I won't stop doing it. I'm really grateful
It's true. since I started doing planks, my body overall changed for the better.
How long were your planks and how soon did you see results?
THANKS ! I barely feel back pain now that I've been doing planks !
Thank you bright side! I love watching your health videos. :)
Every word is true
U have started doing and since ten days and can see lot of difference
Did planks (along with other easy at home workouts) everyday for 3 weeks and I've been able to hold my planks for over 2 minutes now.
Also lost about 3 inches off my waist
Really does help
giving reasons to do planks everyday without demonstration on how to do it....very nice bright side
it did show how to do it. at.. ua-cam.com/video/FRndydYo9Lo/v-deo.html thats all you gotta do for a normal plank
It showed pictures
What a plank!
utopiaopera bad joke XD
Made you laugh though ;p
Thanks for featuring my images in this video clip starting at 2:06. I can assure you there's no one with a size double zero (00) with a sedentary life.
Planks drives me crazy 😜 and I keep pushing farther for better results. Gosh I tell you, those planks are paying off. Seeing results really motivates me to work harder.
if only 1 exercise can get me in good shape I will definitely do it..bamm plank is here.
Exactly 🗿
i lasted for 1:06 mins on my first plank. my body started shaking but i forced myself not to give up lol
Daughter.Of.Jesus.Christ bravo
i got 2mins and 2secs and i feel like i'm gonna die
After I finish a plank about 1min and then when I'm done I feel like my arms are bleeding down
Daughter.Of.Jesus.Christ
i lasted 10 seconds😀
I lasted only for 30 sec
I did planks along with tricep plank, and jumping jack plank. Did three of this in variations for 10 mins. Found it pretty tough to do the tricep and jumping jack plank, since it was my first time. But I'm happy I could do it. I'm gonna do it regularly.
Talked us into doing the plank everyday now! Thanks!
Im doing plank everyday and now i have abs i started plank in 2018 and now i have abs and weight lose ❤
Woah Are U Still Doing It?
good one , love ur videos , keep it up guys
wow i always afraid to do planks and ever wonder why did i ever need to do them
.now all this drives me out, thanks! gonna do plank especially since all the other workouts seems difficult to start again for ne.
Bright Side always has trustful and useful advice. Thanks :)
you're making it seem so easy ;-;
Perfect Explaination...
I hate when people complains about the pain they get when they do such Amazing effective exercises. No pain no gain!!!
I absolutely love the truth behind this. It's just so relevant.
I think if done between 4 and 7 days a week this could help me out a whole lot 😀
Plank is a great exercise, I noticed a great improvement on my biceps and abs
I agree to the facts! I've been doing this for long🙂
Ok ... I'll try this
I'll do planks everyday
I wanna see if this works
I'll keep you updated 😊
Starting today!
Day 1: obviously nothing yet .. but it was pretty quick to do....still not the best (I hate exercise)
Day 16 (I think): I fell more tonified even if I'm not really doing much , it's easier now
Monica did it work?
Priyanka Arora I'm not really doing a lot but yes ! It really works !
Are ur abs forming?
Monica please update us now
Did you lose any weight or form muscles?
When I do planks I recommend getting a squishy yoga mat and squeezing the mat so you can concentrate somethings else this always helps me last longer when I’m planking
Wel, i have been doing this for like 3 months! Im doing this everyday! And before i saw this video. This give you and amazing result
My record is 6:30 minutes
this is true tbh i started when my school vacation started and now it's almost back to school i got some progress :D
I used to do a 1.5 minute plank daily but developed neck pain from it. The pain went away a gradually after I stopped. It did keep my tummy flat though
You did it wrong
I only do them when my PE teacher makes me.
same xD
TheDarkMeme YT lol
Today its already Day-11 of my workout and what thing make me proud is I CAN MAKE PLANK FOR 2 MINUTE ALREADY ON MY DAY 11 HEHEHEHHEHEH🔥❤️ keep it up for the the one who still in weightloss journey like me 💪🤍
Yeah! I have tried it. It improved my posture
i thought the title is called
“why you need to do pranks everyday“
Kemono da fur 😂😂😂
Cherry Soda you need to read more books
Hahaha...ur funny.
Lol... youve killed me
F
I finally completed my 0.00003 million subscribers.
Jason Kioke Yeah
Red Pinch I've completed my 0.00001 million subs
I have completed 0.00000 trillion subs ..
Red Pinch *I HAVE COMPLETED TRILLION TRILLIONS SUBSCRIBERS*
Excellent video, thank you for sharing 🤗
Awesome dude Thanks! 🙏🌺
this is so true doing planks has helped me loose 10 pounds in one month it's amazing
Lana Karassi please done call me that
How long did you do it a day and did you eat and drink as normal or didn't you
I called you in a good way, sorry gurl
Lana Karassi oh I didn't know it's ok I'm sorry as well
R_Music I ate and drank as normal and I did it twice a day for 10 seconds
I love doing planks. I can do them for 5 to 10 min straight 😊
Jordyn Washington wooow
Amazing
Awesome video!
Mega 👌 Immer wieder gut.
Just 1 min plank and my whole body is shaking lol
I do plank everyday for I min.i feel good about how I look now..
Thank you so much
謝謝、感恩🙏👍💌
AWESOME VIDEO
THANKS!
HOW MANY DAYS DOES IT TAKE TO START SEEING DIFFERENCES??
I do it everyday at night when I go to bed. My thighs actually lost weight really quickly from doing it.
How much time u do plank
awsome one thanks for this video
thanks for this video :)
MIND OVER BODY FOLKS! DON'T SAY NEGATIVE IF YOU DIDN'T TRY IT YET, IT WORKS FOR ME FOR SURE GONNA DO THEN WHEN I GET BACK TO WORK ON THE SHIP, FIT PLUS MOOD EASILY SPECIALLY IN THE MORNING KEEP GOING GUYS MORE POWER...IT WORKS. JUST USE THE WORD ' M O T I V A T I O N ' ;) MABUHAY!!
noypi ka pala. Mabuhay. Apir :)
Fact: Planks actually make me fatter, as planking for 3.141592653 nanoseconds a year causes me to become extremely tired and thus, makes me lounge around more, which makes me fatter. #LazyCouchPotato
Anyone else?
QQQqqqqaQqaqQAQAQAQQQQQQ
Didnt know PI is a time
Hi, my name is JAZMA DAZEES
Nd i 'm gr8 fan of "Bright side"
U guys are giving very useful info... !Thanks a lot!!! keep doing the same....
Tody is my 5th day of doing 'PLANK' and I cnt believe ma abdomen is getting reduce in superfast!!! Once again thamks to "bright side".
Surely i will comment my review after one month...
Its really true ill do it and really amazing result..
I can do 40 seconds but then I just enter my grave
Btw i can't even do a 40 sec plank without rest 😂 😔 .like if u also cannot do that
Edit: thank you for soo much support to my comment 😂😂😂
Chembiosol Company my record is 2 mins and I'm 11!
oh god... to be young and that flexible and strong again! Enjoy!
Chembiosol Company You are contradicting yourself by initially invoking the fact that you can do it but them in the end you say like if you can not do it.
can i like if i can do that too? cause im gonna. my record is 1 minute without rest.
Imran Ahmad I can do them for 2 minutes but I am skinny. That doesn't automatically mean I'm lying. I just didn't want her to get a great picture of me in her head.
😍😍😍😍😍😍😍😍👍👍👍✌️✌️✌️🍀🍀🍀🍎🍎🍏🍏🍍🍍🥝🥝🍉🍉🥕🍆🥑🥝🍑🍒
Great info thanks for sharing
I will definitely be planking every day that is for sure thank you bright side
I do planks everyday and I lost 3kg in one week
By juz doing plank ?
Atina Bozhilova i do the same
Linda 82 only plank ?
For how long ?
Atina Bozhilova It's about your
diet, how long are the planks you do and which planks.....
Yo its true Planking isn't that hard, sure in the beginning it's UGGGR but after that you feel way better
Love this exercise 😍
wow.... super tips thank you sir.....
I can only do a minute
WRONG!!!! You souldn't do the same exercice every day because you're muscles need to rest to regenerate and develop. You should exercise every day, but do diferent exercises.
rodrigo bernardino precisely
Our muscles needing time for developing sounds like an argument for rest days. If you exercise, even if it's a different kind of exercise, your muscles aren't resting.
Unless you mean exercising different body parts everyday.
Sleeping is the bodies rest tho isn’t it
Also, I heard that when it comes to abs you shouldn't work them everyday...
Marta Sosa no that’s false, your core is active all the time so it can handle a lot of stress, you can train core/abs 5-7 days a week
I didn't know that.But sure I will do it.😀👍
6 minuets a day of plank and intermediate fasting and I have abs for the first time in my life all within 6 weeks. I exercise three hours a day and live in the gym yet the results of this one exercise supersede any other abs training🙂 my advice give it a few weeks
how are all these muscles worked if i only ever feel abs when planking?
Because that's where the emphasis is. When doing the plank your arms are holding you up so there's arms. And usually your legs will tighten when doing the plank which works your legs. If you're not feeling any of this you are probably doing it wrong or using the wrong form.
GhostPlayz Games i dunno.... it isnt hard to do planking form... @.@ maybe the secondary muscles are worked so minutely compared to my abs, and my other muscles are too developed to really feel it.
GhostPlayz Games does it build muscle in your legs?? Cuz I want to slim my legs not build muscle
Because your abs must be weaker than the rest of your body. Once your abs get stronger and you hold it longer you will feel it.
Snowy Marshmallow thats certainly the case... i rarely ever do abs.
Can we do a plank while on our periods?
Saira Ailia yes you can do plank if your on your period!!
Exercise on your period helps reduce cramps
I am watching this doing planks
And I feel like a wave of good news just came over me :)
Nice video.
why do we see your videos in the sofa and not doing some planks?? lets go guys get outta this video! RIGHT NOW OR YOU WILL BE LIKE A RECYCLE BIN!
I was actually doing planks while I was watching so... BOY WERE YOU WRONG
Ima do it tomorrow morning ill be right back tomorrow morning
I was eating ice cream 😂
itz.isabella24 lol i was eating hot cheetos ! 😁😂
Lol girl i get u ...I just made my day 😂😂
NOT RIGHT: I love the plank but it is not right to do an exercise targeting the same muscle group daily because this could lead to injury due to over use. Better to do it every other day and in between do exercises targeting another muscles group, an aerobic in between is even much better. Don't forget quality over quantity is key
NEED TO TRY THE 30 DAY PLANK CHALLENGE !!!
I really like this man's voice. 😍
So just hold yourself up in that position 4 minutes a day?
4 minutes!! i can barely hold 4 seconds hahah
Laser Ghost my teacher used to make us hold it for as long as we could. minimum is 1 minute maximum is about 5 minutes I always did maximum
*watches video*
........
*does a plank*
XD
I usually do 7 minutes a day, or try to at least. I’m going through some mental changes I’m trying to make, I have been really negative torwards myself, I lock myself often, and shun myself away. But I’m trying to re-wire my brain to be more positive and lead to happier life. I’ve done so sound waves to increase positivity in the brain, yoga, regular exercise, and doing what I love which is either exercising or gaming :P. I usually combine both into a session depending on the game. I just like to ramble on at times. I’m doing a lot better to say the least what I’m going through is pretty much, when you believe to have cleaned out the clutter, but there is just a bit you missed, ya know. I’ve become aware of it and will clean it. I usually start with the standard plank for 1:10, usually 5-10 second pause between each one, elbow 40 seconds, elbow one footed each side 40 seconds each, side planks elbow 40 seconds each, reverse plank 40 seconds, standard plank 40 seconds, the elbow plank 1:30 seconds.
Hope you are much better
I stopped doing them because I thought you had to do them with clinched fists and that was so hard for me to do! Now that used people doing them with two flat hands on the floor I will attempt the plank again!