Planks are a form of bodyweight exercise that will always remain iconic.
They’re one of the most effective moves you can do since they don’t require much time while still providing the chance to achieve good results.
Today, we will be going over the effects of planking for 1, 5, and 10 minutes on your body!
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🕒 Timestamps:
Intro - 0:00
1. 1-5 Minutes - 0:47
2. 10 Minutes - 2:41
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In a nutshell:
1-minute / 5-minute plank
According to research, holding a one-minute plank makes the torso resilient for many people.
This duration is also beneficial for individuals with back pain, granted that they do it ten seconds at a time.
Better core definition
Surprisingly, planks that are held for a minute are enough to improve core definition, which in turn, leads to positive effects like:
Increased ability to lift heavier weights
Improved sports performance
A much noticeable appearance of six-pack
Improved capacity for stable side-bending and waist-twisting
A stable back and strong buttocks
Holding out a plank for 1 minute at first will prepare your body to do longer periods later on, say 5 minutes.
However, when you do a 5-minute plank, make sure to use different variations.
Other benefits of planking for 1 to 5 minutes include:
Metabolism boost
Planks are an amazing way of challenging your whole body.
They burn more calories, for starters.
Also, when done every day, planks compel the body to burn more energy, even when at rest.
Improved posture
Planking every day leads to a good posture.
That’s because this exercise properly aligns your bones and joints and improves the overall effectiveness of your muscles.
Improved balance
Try standing on one leg if you can stand up straight for more than a couple of seconds.
If not, then your abdominal muscles need to do some planking to improve your balance.
Balance is mostly coming from your core, rather than your legs.
More flexibility
Planks work to stretch and expand all the posterior muscle groups.
They also stretch the hamstrings, toes, and arches of the feet.
10-minute plank
Holding out a plank for 3 minutes is crazy, let alone 5 minutes, or worst, 10 minutes.
Instead, you should hold out for 30 seconds to a minute.
If this is too easy for you, then do planking intervals by holding for 20 seconds each time.
Thankfully, there are lots of plank variations you can alternate from rather than just doing the standard position.
Incorporating variations will also help target more certain muscles in the body.
In essence, a 5-minute plank should provide more than enough results, since 10 minutes may do more harm than good for some whereas 1 minute may be too easy for others.
What about you? How long do you think you can sustain a plank without compromising on the form?
Comment your thoughts below!
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