What Happens To Your Body If You Plank Every Day?

  • By: Dave Moffat
  • Date: January 19, 2024

If you’re looking for a simple yet effective exercise to incorporate into your daily routine, look no further than the plank. Planking every day can bring about remarkable transformations to your body and overall health. This versatile exercise targets multiple muscle groups, helping you achieve a toned and stronger physique. So, what exactly happens when you commit to a daily plank routine?

First and foremost, planking every day is a surefire way to build core strength and stability. By engaging the muscles in your abdomen, lower back, and hips, planks help develop a strong and stable core. Additionally, daily planks can also enhance your endurance and flexibility, improve your posture, and even stave off back pain.

Planking isn’t just a simple exercise; it’s a pillar of fitness. The plank can be performed anywhere, making it accessible to individuals of all fitness levels. Whether you’re a beginner or a seasoned athlete, there are numerous plank variations to keep your daily routine exciting and challenging.

When it comes to a caloric burn, planking every day may not be as high-intensity as some other exercises, but it still engages multiple muscle groups and activates your core. This can help maximize the number of calories you burn during your workouts.

While there may be challenges along the way, such as maintaining motivation or avoiding common mistakes and injuries, with the right mindset and proper technique, you can overcome them and reap the benefits of planking every day.

What Happens To Your Body If You Plank Every Day?

The Remarkable Transformation of Daily Planking

Daily planking is an effective way to build core strength and stability. By incorporating planks into your daily exercise routine, you can experience remarkable transformations in your body and overall fitness. Planking engages multiple muscle groups, including the abdomen, lower back, and hips, making it an efficient exercise for developing a strong and stable core.

Building Core Strength and Stability

Planking every day is a proven method for developing core strength and stability. The plank exercise targets the deep abdominal muscles, such as the transverse abdominis, as well as the erector spinae muscles in the lower back. By consistently performing planks, you can strengthen these muscles, leading to improved balance, posture, and overall core stability.

Enhancing Endurance and Flexibility

In addition to building core strength, daily planking can enhance your endurance and flexibility. Planks require holding a static position for an extended period, which helps to increase muscular endurance. As you progress in your planking routine, you can challenge yourself by extending the duration of each plank, pushing your muscles to work harder and improve their endurance. Moreover, planking involves stretching and elongating the muscles, which leads to improved flexibility over time.

Staving Off Back Pain and Improving Posture

One of the key benefits of daily planking is its ability to stave off back pain and improve posture. Planking targets the deep core muscles that surround the spine, helping to support and stabilize the back. By strengthening these muscles, planking can alleviate the stress on the spinal discs, reducing the risk of back pain and injuries. Additionally, planking promotes proper alignment of the spine, which can improve posture and reduce the strain on the neck, shoulders, and lower back.

As you can see, daily planking offers a wide range of benefits, including improved core strength and stability, enhanced endurance and flexibility, as well as alleviation of back pain and improvement of posture. By incorporating planks into your daily exercise routine, you can achieve remarkable transformations in your body and overall fitness.

Understanding the Plank: A Pillar of Fitness

The plank is a fundamental exercise that is widely recognized as a pillar of fitness. It is a bodyweight exercise that can be performed anywhere, making it accessible for people of all fitness levels. The basic plank exercise involves holding a push-up-like position, with the body supported by the forearms or hands and toes.

plank exercise routine

Planks are highly effective for strengthening the core, improving posture, and increasing overall stability. They engage multiple muscle groups, including the abdominals, obliques, lower back, and glutes. By holding the plank position, you are activating and building strength in these key areas.

One of the great things about planks is their versatility. They can be easily incorporated into your daily routine, no matter where you are or how much time you have. Whether you’re at home, in the office, or traveling, a quick plank session can give you a solid workout.

To incorporate planks into your daily routine, start by setting aside a specific time each day for your plank workout. It can be in the morning, during your lunch break, or in the evening. Consistency is key, so aim to do planks every day, even if it’s just for a few minutes.

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To make your plank routine more interesting and challenging, try incorporating different variations of the exercise. This will target different muscle groups and keep your workouts engaging. Some popular plank variations include side planks, plank jacks, and plank with leg lifts.

Remember to listen to your body and start with modifications if needed. As you gain strength and confidence, you can gradually increase the intensity and duration of your planks.

By incorporating planks into your daily routine, you can experience the numerous benefits they offer for overall health and fitness. So why wait? Start planking today and feel the difference!

Plank Variations to Elevate Your Daily Routine

Adding plank variations to your daily routine can help elevate your workout and target different muscle groups. By incorporating these variations, you can challenge your body in new ways and prevent plateauing. Here are three plank variations to take your daily planking routine to the next level:

Front Planks for a Full-Body Workout

Front planks are a popular variation that engages the entire body, providing a full-body workout. To perform a front plank, start by lying face down on the floor. Position your elbows directly under your shoulders and lift your body off the ground, balancing on your forearms and toes. Keep your body in a straight line from head to toe, engaging your core and squeezing your glutes. Hold the position for a specified amount of time, gradually increasing the duration as you build strength and endurance.

Side Planks for Oblique Activation

Side planks are excellent for targeting your oblique muscles, which are responsible for rotational movements and core stability. Begin by lying on your side with your legs extended and stacked on top of each other. Prop yourself up on your forearm, aligning your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Engage your oblique muscles and hold the side plank position for a set amount of time. Repeat on the other side to work both sides equally.

Advanced Variations for Seasoned Athletes

If you’re looking for an extra challenge, there are advanced plank variations that can test your strength, stability, and balance. These variations may involve raising one leg or arm off the ground, incorporating movement, or using unstable surfaces like a stability ball or Bosu ball. Advanced plank variations should only be attempted by seasoned athletes who have already mastered the basic plank form and have a solid foundation of strength and stability.

Adding variations to your daily planking routine can help you avoid boredom, target specific muscle groups, and continue progressing towards your fitness goals. Experiment with different plank variations and find the ones that challenge you the most. Remember to maintain proper form and listen to your body to prevent any injuries. With consistent practice and dedication, you’ll be able to reap the benefits of an effective plank workout plan and confidently incorporate planks into your daily routine.

plank every day

Plank Every Day: Maximizing the Caloric Burn

Planking every day can also help maximize the number of calories burned during your workout. While planking may not be as high-intensity as other exercises, it is effective in engaging multiple muscle groups and activating the core. This can lead to an increase in overall caloric burn.

When you plank every day, you are not only working your core muscles but also activating your arms, shoulders, glutes, and legs. This full-body engagement requires energy, and as a result, you burn calories.

The beauty of incorporating daily planks into your exercise routine is that you can do them anywhere, anytime, without any equipment. You can easily fit in a quick plank session during your lunch break or even while watching TV.

So, if you’re looking for a simple yet effective way to elevate your calorie burn, try including daily planks in your fitness routine. It’s a convenient and efficient exercise that can help you maximize your caloric expenditure while working multiple muscle groups.

Navigating the Challenges of a Daily Planking Routine

While planking every day can bring numerous benefits, it’s important to acknowledge the challenges that may arise. Overcoming mental barriers is essential to maintain a consistent daily planking routine. Here are some tips on how to navigate these challenges:

Overcoming Mental Barriers

1. Set Goals: Establish specific goals for your daily planking routine. Whether it’s to increase the duration or intensity of your planks, having clear objectives can help keep you motivated and focused.

2. Track Progress: Keep a record of your planking progress. This can be as simple as jotting down the duration of each plank session or using a fitness tracking app. Seeing your improvement over time can provide a sense of accomplishment and encourage you to continue.

3. Mix It Up: Avoid monotony by incorporating different plank variations into your routine. This not only targets different muscles but also adds variety and excitement to your workouts.

4. Find Support: Engage with a workout buddy or join an online fitness community. Having a support system can provide accountability and motivation, making it easier to stick to your daily planking routine.

Avoiding Common Mistakes and Injuries

1. Maintain Proper Form: Ensure that your body is aligned correctly during the plank exercise. Keep your core engaged, hips level, and shoulders relaxed. Improper form can lead to strain or injuries.

2. Start Slowly: If you’re new to planking, begin with shorter durations and gradually increase the time as your strength and stability improve. Pushing yourself too hard at the beginning can result in muscle soreness or injury.

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3. Listen to Your Body: Pay attention to any discomfort or pain during planking. If something doesn’t feel right, modify or stop the exercise. It’s important to prioritize your safety and well-being.

4. Warm Up and Cool Down: Before and after your planking routine, incorporate a proper warm-up and cool-down. This helps prepare your muscles for exercise and aids in recovery, reducing the risk of injuries.

Science Behind the Plank: From Isometric Holds to Core Engagement

There is scientific evidence supporting the effectiveness of planking exercises. Planks engage multiple muscle groups, including the abdominals, back, and hips. Understanding the role of these muscle groups in planking can provide insight into the benefits of the exercise.

The Role of Muscle Groups in Plank Exercises

Planking is a compound exercise that activates various muscle groups simultaneously. The primary muscles involved in the plank are the rectus abdominis, transverse abdominis, obliques, erector spinae, and hip flexors. These muscles work together to maintain stability and control during the isometric hold of the plank position.

As you perform a plank, the rectus abdominis, commonly known as the six-pack muscle, contracts to stabilize the spine and prevent the lower back from sinking. The transverse abdominis, a deep abdominal muscle, engages to support the core and promote proper posture. The obliques, located on the sides of the abdomen, help with rotational stability and lateral flexion of the spine. The erector spinae muscles, which run along the spine, stabilize and extend the back. Lastly, the hip flexors, including the iliopsoas and rectus femoris, assist in maintaining a straight line from the shoulders to the feet.

Isometric Training Effects on Muscle Growth

Isometric exercises like planking involve contracting the muscles without joint movement. This static contraction stimulates the muscles to develop strength and endurance. The sustained effort required during a plank creates tension in the targeted muscle groups, leading to muscular adaptation and growth over time.

Research has shown that isometric training can increase muscle mass and improve muscular performance. Regular planking can promote hypertrophy, the enlargement of muscle fibers, resulting in stronger and more defined muscles. Additionally, isometric exercises like planks can improve muscle endurance, allowing you to hold the position for longer durations and perform other physical activities with increased stamina.

The Comprehensive Guide to Proper Planking Technique

Mastering proper planking technique is crucial for maximizing the benefits of the exercise and preventing injuries. Follow this step-by-step guide to ensure you are performing the plank correctly and safely.

1. Body Alignment:

Begin by positioning yourself face down on the floor, placing your forearms or hands directly under your shoulders. Your body should form a straight line from your head to your heels. Avoid sagging your hips or raising your buttocks too high.

2. Hand and Feet Placement:

Rest your palms or forearms flat on the floor, with your fingers pointing forward. Distribute your weight evenly between your hands and forearms to maintain stability. Keep your feet together or hip-width apart, ensuring that your toes are firmly planted on the ground.

3. Core Engagement:

Activate your core muscles by drawing your belly button towards your spine. This will help stabilize your body and protect your lower back. Keep your abdominal muscles engaged throughout the entire planking exercise.

4. Common Mistakes to Avoid:

Be mindful of some common mistakes that can compromise your planking technique. Avoid dropping your head or looking up, as this can strain your neck. Also, refrain from holding your breath and remember to breathe steadily throughout the exercise.


Planking every day can have a remarkable impact on your body and health. By incorporating daily planking into your fitness routine, you can experience a wide range of benefits. Planks are not only effective in building core strength and stability but also in enhancing endurance and flexibility.

Understanding the science behind planks, such as engaging multiple muscle groups, can shed light on the transformative effects of this exercise. It is important to navigate the challenges of a daily planking routine, such as overcoming mental barriers and avoiding common mistakes and injuries. By setting goals, tracking progress, and finding ways to keep the routine exciting, you can overcome these obstacles.

Mastering proper planking technique is crucial for maximizing the benefits and preventing injuries. By following the comprehensive guide to proper planking technique, which covers body alignment, hand and feet placement, and core engagement, you can ensure an effective and safe plank exercise routine.

Incorporating daily planking into your fitness routine can unlock the potential for a stronger and healthier you. Start planking every day and witness the transformative results firsthand. Embrace the benefits of daily planks and empower yourself to achieve a toned, stronger physique while improving your overall health and well-being.

Dave Moffat

Hi, I'm Dave Moffat the founder and Chief Editor of steroidsourcetalk.com and certified International Personal Trainer and Certified Nutritionist. My passion has always been bodybuilding but with 15 years' experience in weight loss programs too, it's hard not to mention all that when you're working at your fitness level fullest (I hope). When Im not in the gym or spending time away from my family i often think about what advice would help others achieve theirs goals just like these inspired mine.