The plank is an abdominal exercise that builds core strength and stability. By holding your body in the plank position, you work on a wide range of muscles. 

There are different types of planks but the elbow plank is the most popular one. So, to do an elbow plank-

  1. Assume a push-up position but bend your arms at your elbows so your weight rests on your forearms.

  2. Tighten your abs, clench your glutes and keep your body straight from head to heels. 

  3. Hold as long as you can.

By doing plank exercise, it helps

1. Improve Your Posture

Plank exercises are all about adjusting and aligning your body and making it look perpendicular towards the ground. This way your back, chest, shoulders, abs and neck are in one line and this helps to improve your posture and also make them strong and healthy.

2. Provide Flexibility

Plank exercise stretches your shoulders, collarbone, and other muscles which helps improve their flexibility and strengthens the core. Include a side plank in your daily routine which can improve overall flexibility.


3. Reduce Belly Fat

Losing belly fat or visceral fat is the hardest part of any weight loss regime. Many routines can work on your abs and every abs exercise does have plank exercise included. A plank can hold four abdominal muscle groups together and this also boosts your metabolism. The longer you stay in the plank position, it helps improve the core, provides flexibility and provides a tighter tummy.

4. Strengthen Your Core

Plank Exercises work on four muscle groups in the stomach together which helps in building the strength of the core. And for this reason, always consider plank exercise when you plan to work on your cores.

5. Reduce Joint and Especially Back Pain

As your abdominal muscles become stronger, the body becomes more dependent on stomach muscles and puts less pressure on the back muscles. Also, during plank posture, your spinal cord is in a straight position which helps make them stronger and resistant to joint pain. 

6. Improve Metabolism

One of the most important functions of plank exercise is to help boost metabolism. It looks simple but it is very difficult than trying sit-ups and crunches as it challenges your entire body. It helps burn more calories than sit-ups and crunches. Practicing plank even 10 times a day, for just 1 minute, can boost your metabolism and keep it high throughout the day.

Hope this helps you and have a great time.