The past year of pandemic which is still haunting people with severe viral infection has put a pause on the way we go about our daily routine including going to the office, college, or going out for a run. Well, this is the appropriate time we all require to move out of our comfort zones and tries a different approach to stay healthy.

We all know that a healthy exercise schedule can prevent us from the risks of developing heart diseases, diabetes, and many more. For maintaining this we need to do plank exercise. Now you must be wondering what a plank exercise is and how this will be beneficial during the pandemic and how to do one is the questions that will be answered in this article.

A plank exercise is an excellent exercise to strengthen your core and abdomen and strengthen your hips, lower back, and abdomen, and improve your body balance. The  exercise is used in yoga, by boxing professionals, and sports like hockey, cricket, and football.

Benefits of Plank Exercise

Plank Exercise The number of calories you are planning to burn depends on how many minutes you will be doing a plank exercise daily. For example, a person, who’s weight is 65 kgs can burn 3 calories every minute by doing plank exercise. So now, I will be talking about the benefits you can get from plank exercises. As most of us want to reduce belly weight and tone our body first let me give you brief information about

How does plank exercise help you in losing belly fat.

A plank exercise is the most excellent way that you can burn belly fat and improve your overall body strength and if you’re looking to get into fitness, consider adding plank to your everyday schedule.

So plank exercise can burn your belly fat and make your body toned up. Make sure that you stick to a healthy diet for getting better results. Do not forget to add fresh fruits, whole grains, fish, banana, yogurt, green tea, and avocados to your everyday diet. Make sure that you perform this exercise regularly and in the proper posture. You just need to make sure and focus on the part between pushing upward and downwards hold the position for 10 seconds and then release your body and your overall workout must be for 60 seconds.

Now telling about the other benefits one can get from we will be revealing Top 5 Benefits you can enjoy doing plank exercise.

Planck Exercise

  1. It improves your body balance and posture: When you do the plank exercise regularly you can observe your improved body posture. Plank exercises help you in getting balanced and toned up.
  2. It strengthens your core: It helps in strengthening the spine, shoulder bones, pelvic, and joints. It also improves your body flexibility.
  3. It Reduces belly fat: As explained above plank exercise is beneficial in reducing your belly fat and makes your tummy tight and toned up.
  4. It reduces backache: When you do a plank exercise, it stimulates your back muscles which can help your back pain and stress after your busy working day.
  5. It Improves metabolism: It improves your metabolism and heart rate; this can help you in losing weight, maintaining heart health. Now I will describe the steps you need to follow to perform plank exercise as you all must be wondering now that How to Do a Plank exercise?

For beginner’s level, you can start from front plank or high plank,

There are many ways to do a plank exercise, and today we will talk about the simple way of doing the high plank or front plank. This way is similar to push-ups, but the difference is that instead of resting your body weight on your palms, you need to rest it on your elbows.

You need to lie down flat on the ground and place your elbow and legs flat (like Push-ups).

Now push your body upward and keep your chin tight to your neck and hold your position for 10 seconds. Now bring your body downwards and continue this for 3 times and then take a break.

Make sure your back is straight when doing this exercise. Also, you can modify it into a plank with a leg lift and arm lift. As if you are a beginner it is suggested you do the front plank workout and it will do you good.

The things you need to keep in mind!

Do not do planks if you have any shoulder injury or you feel pain in your shoulders after the exercise. You should not do plank exercise if you are pregnant and do not hold your breath while exercising.

Also, consult a doctor for more insight regarding conducting this exercise if you feel any difficulty or the above-listed pain.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

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