Each exercise has its advantages. Find out the benefits of doing a plank on a daily basis and include this practice in your training.

Anyone who likes to practice physical exercise knows that each technique has its advantages and is directly related to a goal. But if you’re also part of the group of people who aren’t a fan of the gym, you’ll like to know the benefits of doing a plank .

It is an exercise that has become increasingly famous and is used in various training modalities such as Yoga, Pilates and even functional training.

It’s a great way to exercise your body and doesn’t just have to be done in the gym or in group classes. In fact, the great advantage associated with the plank is that you can do it anywhere: at home, in the park, at the gym or even at the office.

This happens because the board does not require any type of machine or objects (such as weights, for example). All you will need is to stabilize your body for as long as possible. Stay with us.


A new year has begun and with it come new wills, desires and goals. If your goal is to start exercising a little more without having to join a gym, then know that the benefits of doing a plank are many and different.

The plank is a very practical and efficient isometric exercise that is performed with our own body weight. Furthermore, it can be done anywhere, as it is not necessary to have additional equipment.

Therefore, if you also want to have a defined abdomen and prevent low back pain, this may be the most suitable exercise. Discover all the benefits of doing a plank for your health and well-being.

1.Relieves pain and helps with injury recovery

One of the great benefits of doing a plank is that it helps relieve muscle pain, usually in the lower back. For this reason, for those who have low back pain or even a herniated disc, this type of exercise is highly recommended.

In addition to promoting the strengthening of the region, the exercise itself has no movements – something that makes the activity safer and without associated risks.

2.Defines and strengthens your body muscles

By putting this exercise into practice, you will be strengthening the main muscle groups of the core, such as: the transversus, the external oblique, the rectus abdominis and even the glutes.

If what you’re looking for is to gain muscle strength and define your abs a little more, then this is the ideal exercise to do throughout the week.

3.Improves your posture

Is there any deviation in the spine? Don’t know the best way to help you correct your daily posture? The plank can help a lot with the alignment of the spine.

But don’t forget: the results only become visible if you maintain a consistent routine. So mark your calendar about 4 days a week to do it for a few minutes.

If you want faster results, the ideal is to do a plank every day: either first thing in the morning before leaving home, or late in the afternoon after work.

4.More stable and stronger shoulders

Sometimes the shoulder muscles go completely unnoticed. However, they are crucial for the simple movements of our day-to-day lives.

So doing a plank also helps improve overall stability and strength in your shoulders – something that can alleviate soreness and even prevent injury .

5. Activates the metabolism

By choosing to do a plank every day, you will be able to burn more calories than, for example, traditional sit-ups . It’s because? Because the core muscles that are strengthened through the plank will ensure caloric expenditure even when you are at rest.

If you spend a lot of time sitting down due to work, this type of exercise can help a lot.

6. Improves balance and flexibility

Do you feel that when you stretch and need to stand on one leg, you end up losing your balance in a few seconds? This type of situation can be corrected by the plank.

Basically, this exercise is based on a challenge to remain stabilized, without leaving the position for a few minutes. Results over time include a more balanced body.

In addition to this, flexibility is another benefit of doing a plank. After all, when you’re practicing it stretches various muscle groups of the shoulder blades, shoulders, collarbone, arches and toes and even the posterior thigh muscles, increasing elasticity in general .

7.Help with mental health

Many times, we feel tense and stay like that for days on end, without really understanding the reason. However, the board can be your best ally as it helps to reduce the tension in the muscles that are more contracted in situations of everyday stress.

In addition, doing an exercise will help you to feel better in general. Not only for the physical aspect, but also for the positive feelings that can be associated after the practice.

As we can see, the benefits of doing a plank are several. It all boils down to what you most identify with and if you’re having trouble getting started, try exercising while listening to your favorite music – it can be motivating.