{"id":19228,"date":"2021-03-10T20:14:40","date_gmt":"2021-03-10T20:14:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=19228"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"planking-for-weight-loss","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/","title":{"rendered":"Planking For Weight Loss: Using Planks To Shed Off Some Extra Pounds"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#What_Is_A_Plank\" >What Is A Plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#How_To_Do_A_Plank\" >How To Do A Plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Common_Mistakes_Done_When_Doing_A_Plank\" >Common Mistakes Done When Doing A Plank\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Collapsing_Your_Lower_Back\" >Collapsing Your Lower Back\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Tilting_Your_Head_Up\" >Tilting Your Head Up\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Planking_For_Weight_Loss_Moving_Your_Butt_Upwards\" >Planking For Weight Loss:\u00a0Moving Your Butt Upwards\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Letting_Your_Head_Drop\" >Letting Your Head Drop<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Sagging_Your_Hips\" >Sagging Your Hips\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Planking_For_Weight_Loss_Not_Breathing\" >Planking For Weight Loss:\u00a0Not Breathing\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Focusing_Too_Much_On_Your_Stopwatch\" >Focusing Too Much On Your Stopwatch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Arching_Your_Back\" >Arching Your Back<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#How_Long_Should_You_Hold_A_Plank_For_Weight_Loss\" >How Long Should You Hold A Plank For Weight Loss?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Planking_For_Weight_Loss\" >Planking For Weight Loss<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Who_Should_Not_Do_A_Plank\" >Who Should Not Do A Plank?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#People_With_Shoulder_Injuries_2\" >People With Shoulder Injuries (2)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#People_Who_Feel_Pain_On_Their_Shoulders_After_The_Exercise_2\" >People Who Feel Pain On Their Shoulders After The Exercise (2)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Pregnant_Women_2\" >Pregnant Women (2)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#People_Who_Have_Been_Told_By_An_Expert_Not_To_Do_Them\" >People Who Have Been Told By An Expert Not To Do Them<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#People_Who_Dont_Know_The_Right_Form_Of_Doing_A_Plank\" >People Who Don\u2019t Know The Right Form Of Doing A Plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Planking_And_Weight_Loss\" >Planking And Weight Loss\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Benefits_Of_Planking\" >Benefits Of Planking\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Planks_Help_Build_Strength_%E2%80%93_Planking_For_Weight_Loss\" >Planks Help Build Strength &#8211;\u00a0Planking For Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Planks_Are_A_Full-Body_Workout\" >Planks Are A Full-Body Workout\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Planks_Work_And_Improve_Your_Cores_Performance\" >Planks Work And Improve Your Core\u2019s Performance\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Planks_Help_Reduce_The_Risk_Of_Back_And_Spinal_Column_Injuries\" >Planks Help Reduce The Risk Of Back And Spinal Column Injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Planks_Help_Improve_Your_Posture_%E2%80%93_Planking_For_Weight_Loss\" >Planks Help Improve Your Posture &#8211;\u00a0Planking For Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#Planks_Help_Improve_Your_Flexibility\" >Planks Help Improve Your Flexibility\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Weight loss is important as it helps prevent certain health conditions like diabetes and various heart conditions. This is one of the reasons why people who are overweight are advised to lose weight. There are different ways to do so, and these methods are affected by factors like age, current weight, gender, genes, amount of sleep, stress levels of the person, and others. Two of the most recommended ways of losing weight are cutting on calories and working out. Different exercises can help with <a href=\"https:\/\/betterme.world\/articles\/20000-steps-a-day-weight-loss-2\/\">weight loss<\/a>, and that is why we shall look at planking for weight loss in this read.\u00a0<\/span>\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Plank\"><\/span><b>What Is A Plank?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A plank is an exercise that works to help strengthen the core by working the transversus abdominis muscle. This muscle is responsible for supporting and stabilizing the torso during isometric contractions. A plank is also said to be a <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-workout\/\">workout<\/a> that helps strengthen the core in general and the abdomen area. Since the main purpose of a plank is to strengthen your core, it is therefore responsible for improving your posture, which helps reduce back-related injuries and lower back pains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The plank is known for working the muscles around the core area, but those are not the only muscles it works on, as it targets most major muscles too, including various leg muscles and hand muscles. Planks are pretty famous as most workout plans have to involve either the traditional plank or its variation. Variations of the plank are usually for people who have mastered the art of doing the basic plank, and they feel like they need to make the plank a little bit <a href=\"https:\/\/betterme.world\/articles\/30-days-abs-challenge-calendar\/\">challenging<\/a> for themselves. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Planks are also famous for the fact that they provide substantial results for a short period. It belongs to the strength training group of workouts because they help build strength, and this means they do not burn a lot of calories, but that does not mean they don\u2019t help in weight loss as you will see how they aid in <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-workout\/\">weight loss<\/a> in later parts of this read.\u00a0<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/500-calorie-deficit\/\">500-Calorie Deficit: The Perfect Plan To Aid Your Weight Loss<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-38833 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1024x576.png\" alt=\"planking for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Plank\"><\/span><b>How To Do A Plank?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is important to know how to do a plank properly because this enables you to enjoy all the benefits associated with this exercise. Just like any other exercise, maintaining the right form while doing a plank is very important as it prevents various injuries that might be associated with doing it wrong. With that said, here is how you do a plank (<\/span><a href=\"https:\/\/www.medlife.com\/blog\/benefits-of-plank-exercise\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You start by kneeling on your yoga mat or whatever you are using to prevent your elbows from getting injured.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The next step is to place your elbows on the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then with your legs hip-width apart, extend your right leg back and then your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While doing all this, make sure to keep your neck, back, and hips in the same line and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for at least 10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should do 3 sets of 10 to 30 seconds hold.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_Done_When_Doing_A_Plank\"><\/span><b>Common Mistakes Done When Doing A Plank\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are mistakes that most beginners make when doing planks. This is bad as it increases their risks of getting injuries. Here are some of these mistakes:\u00a0<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Collapsing_Your_Lower_Back\"><\/span><b>Collapsing Your Lower Back\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You find most people risk getting back pains while doing planks by dipping their butts. This removes the torso from the flat position it should be in, putting a strain on your spinal cord and increasing the risk of back pains. To prevent this from happening and to help you to maintain the right body positions while doing a plank, you can ask a colleague or a person at the gym to place a stick on your back. At all times, make sure the top of the stick is touching your head and the bottom rests between your buttocks. It should also make contact right between your shoulder blades for proper alignment.\u00a0<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Tilting_Your_Head_Up\"><\/span><b>Tilting Your Head Up\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you are doing a plank, your neck, back, and hips should be in a straight line (<\/span><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Your neck should not be tilted up, as this could strain your neck, which is something you don\u2019t want.<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Planking_For_Weight_Loss_Moving_Your_Butt_Upwards\"><\/span><strong>Planking For Weight Loss:\u00a0<\/strong><b>Moving Your Butt Upwards\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your butt shouldn\u2019t be in a position higher than the back or a position similar to the downward dog when doing planks (<\/span><a href=\"https:\/\/greatist.com\/fitness\/perfect-plank#fix-common-mistakes\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This prevents the body from engaging the core as it should during the plank. The aim is to keep your back and your butt flat enough so that your abs are engaged. While doing this, make sure you don\u2019t dip your butt too much either.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-36468 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_-1024x576.jpg\" alt=\"planking for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4902-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Letting_Your_Head_Drop\"><\/span><b>Letting Your Head Drop<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is more common to happen. This usually happens when the person starts to check the rest of the other body parts, like the stomach, while doing the plank. While they may be checking to see if the other body parts are in the right position, they may forget to return their head to the needed position, resulting in a poor form of doing the exercise (<\/span><a href=\"https:\/\/greatist.com\/fitness\/perfect-plank#fix-common-mistakes\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Sagging_Your_Hips\"><\/span><b>Sagging Your Hips\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your hips usually start sinking when your abs have gotten tired, and this should be a clear sign that it is time to end your plank. If you notice your hips are sinking right from the start of the exercise, try to separate your feet a bit wider and focus on engaging your abs (<\/span><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Planking_For_Weight_Loss_Not_Breathing\"><\/span><strong>Planking For Weight Loss:\u00a0<\/strong><b>Not Breathing\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As humans, we hold our breaths while we are in a strenuous position, which is not advisable, especially while doing a plank. This restricts the amount of oxygen getting into your body, and this can cause nausea or dizziness (<\/span><a href=\"https:\/\/greatist.com\/fitness\/perfect-plank#fix-common-mistakes\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Focusing_Too_Much_On_Your_Stopwatch\"><\/span><b>Focusing Too Much On Your Stopwatch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This can be your stopwatch or whatever instrument you are using to measure the time you spend on the plank. You need to know when to stop as doing a plank for long in a bad form does not really help, and that is just tiring yourself for no reason (<\/span><a href=\"https:\/\/greatist.com\/fitness\/perfect-plank#fix-common-mistakes\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Arching_Your_Back\"><\/span><b>Arching Your Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you are doing a plank and arching your back at the same time, you are not engaging your abdominal muscles as you should. Instead, you are putting more weight on your hands. To prevent this from happening, always make sure your shoulders are wide and down (<\/span><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong> When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-37228 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088-1024x576.png\" alt=\"planking for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Hold_A_Plank_For_Weight_Loss\"><\/span><b>How Long Should You Hold A Plank For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It goes without saying that the longer you hold the plank, the more calories you burn. The question is, can you really hold a plank for that long while maintaining the right form? The plank is not the easiest of exercises, and just like any <a href=\"https:\/\/betterme.world\/articles\/weight-loss-tips-for-beginners\/\">other exercise<\/a>, you get better at it the more you do it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to experts, the length of time you can hold a plank can vary from 10 seconds to 60 seconds (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19934478\/how-long-to-hold-plank\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Well, it\u2019s hard for a beginner who started planking today to hold a plank for 60 seconds, and that\u2019s why if you are new to the <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-50-lb-in-2-months\/\">exercise<\/a>, you are advised to start with shorter reps as you work yourself up the ladder. Short plank holds are also an effective workout, and you should not think that the only way you can get the most out of a plank is by doing it for a long time.<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Planking_For_Weight_Loss\"><\/span><strong>Planking For Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are a beginner, start by holding a plank for 10 seconds, and rest for about 5 to 10 seconds, then do another plank for another 10 seconds. Repeat this for 3 to 6 sets (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19934478\/how-long-to-hold-plank\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). By doing this, you can receive the same strength benefits you would have gotten for holding the plank for 30 seconds or 60 seconds continuously as you are still working your muscles for the same amount of total time (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19934478\/how-long-to-hold-plank\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). If you are a pro and 60 minutes just doesn\u2019t do it for you anymore, you can increase the difficulty of doing the plank by contracting your abs more, squeezing your glutes more, and squeezing your quads more. You can also try different variations of the plank that are a bit harder and more intense.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When holding a plank, it is always important to listen to your body, even if you plan to hold it for a long time. Your body will tell you when to stop. If you try to hold a plank longer than you actually can, you put yourself at risk of getting injured. The more tired you get, the more your back starts to arch, which increases your chances of getting injured while doing the exercise or may cause lower back pains.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"planking for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Not_Do_A_Plank\"><\/span><b>Who Should Not Do A Plank?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although a plank is recommended for all people, certain groups of people shouldn\u2019t attempt it. These people are:\u00a0<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"People_With_Shoulder_Injuries_2\"><\/span><b>People With Shoulder Injuries (<\/b><a href=\"https:\/\/www.medlife.com\/blog\/benefits-of-plank-exercise\/\"><b>2<\/b><\/a><b>)<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The plank engages your shoulders too much. If you have a shoulder injury, doing a plank would only make the situation worse.\u00a0<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"People_Who_Feel_Pain_On_Their_Shoulders_After_The_Exercise_2\"><\/span><b>People Who Feel Pain On Their Shoulders After The Exercise (<\/b><a href=\"https:\/\/www.medlife.com\/blog\/benefits-of-plank-exercise\/\"><b>2<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planks should make you feel a lot of things, but the pain in the shoulders is not a good sign. If you feel pain on the shoulders after doing a plank, you should consult an expert before you do the exercise again.\u00a0<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Pregnant_Women_2\"><\/span><b>Pregnant Women (<\/b><a href=\"https:\/\/www.medlife.com\/blog\/benefits-of-plank-exercise\/\"><b>2<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Expectant mothers are usually advised to <a href=\"https:\/\/betterme.world\/articles\/30-day-exercise-routine-for-ample-hips-and-a-fuller-bum\/\">exercise<\/a>, but planks are not one of those that they should be doing. First and foremost, the plank position does not give the mother enough room to actually perform the exercise. Secondly, doing the workout might cause the mother to fall, which might cause injuries and even worse things; hence, if you are an expectant mother, you should steer clear planks.\u00a0<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"People_Who_Have_Been_Told_By_An_Expert_Not_To_Do_Them\"><\/span><b>People Who Have Been Told By An Expert Not To Do Them<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If an expert tells you not to do a plank, then you should listen to them as they have a reason as to why they are telling you that.\u00a0<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"People_Who_Dont_Know_The_Right_Form_Of_Doing_A_Plank\"><\/span><b>People Who Don\u2019t Know The Right Form Of Doing A Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you don\u2019t know how to do a plank correctly, you shouldn\u2019t be doing the plank, to begin with, as this increases the chances of you getting injured.\u00a0<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge-for-beginners\/\">30-Day Plank Challenge For Beginners: Build Your Core And Fix Your Posture With These Simple Moves<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-33050 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-1024x576.png\" alt=\"planking for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planking_And_Weight_Loss\"><\/span><b>Planking And Weight Loss<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, planking is a strength training exercise, and thus it does not burn as many calories as exercises belonging to cardiovascular exercises such as jump rope do. This does, however, not mean that planks cannot help you <a href=\"https:\/\/betterme.world\/articles\/7-day-diet-to-lose-10-pounds\/\">lose weight<\/a>. Although they don\u2019t burn as many calories as cardiovascular exercises, they burn some calories, which does help with weight loss. If you are 150 pounds and do a plank for one minute, you will likely burn approximately 3 calories (<\/span><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another way planks help with weight loss is by building strength. Although planks are not good at <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\">burning calories<\/a>, they are actually good when it comes to building muscles, which goes a long way in helping burn calories. Muscles have a high resting metabolism compared to fat mass. This means they burn more calories at rest compared to fat. This helps a person burn calories and thus leads to weight loss. Therefore, we can say planks help with weight loss by building muscles.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Planking\"><\/span><b>Benefits Of Planking\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Apart from helping with weight loss, planks have other benefits they offer. Here are some of these benefits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Planks_Help_Build_Strength_%E2%80%93_Planking_For_Weight_Loss\"><\/span><b>Planks Help Build Strength &#8211;\u00a0<\/b><strong>Planking For Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Planks are part of strength training exercises and thus help build strength and muscles. Being strong is helpful in many ways. Being strong makes everyday activities like carrying groceries from the car to the house easy.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Planks_Are_A_Full-Body_Workout\"><\/span><b>Planks Are A Full-Body Workout\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Despite the belief that planks mostly work out the core muscles, the planks actually engage muscles all over the body, from the neck all the way to the legs. When done properly, planks work your glutes, quads, triceps, lats, biceps, etc.\u00a0<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32941 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-1024x576.jpg\" alt=\"planking for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Planks_Work_And_Improve_Your_Cores_Performance\"><\/span><b>Planks Work And Improve Your Core\u2019s Performance\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Planks are an effective exercise when it comes to working the core because they engage all of its muscles. These are muscles like the transverse abdominis, rectus abdominis, oblique muscles, and glutes (<\/span><a href=\"https:\/\/www.lifehack.org\/292578\/7-things-that-will-happen-when-you-do-planking-exercise-every-day\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Having a strong core helps in so many ways. A strong core helps with movements as all the various limbs\u2019 movements originate from the core. A strong core also helps stabilize, balance, and power the body during the various activities you do during the day (<\/span><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This helps prevent fall injuries. A strong core also makes everyday activities like sitting on the desk all day, putting on your shoes, or standing become easier.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Planks_Help_Reduce_The_Risk_Of_Back_And_Spinal_Column_Injuries\"><\/span><b>Planks Help Reduce The Risk Of Back And Spinal Column Injuries<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Planks help you build muscle all over the body while also making sure you don\u2019t put a lot of pressure on your spine and back (<\/span><a href=\"https:\/\/www.lifehack.org\/292578\/7-things-that-will-happen-when-you-do-planking-exercise-every-day\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Planking regularly helps build back muscles, and these muscles form a strong support for your entire back. This also helps prevent back pains.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Planks_Help_Improve_Your_Posture_%E2%80%93_Planking_For_Weight_Loss\"><\/span><b>Planks Help Improve Your Posture &#8211;\u00a0<\/b><strong>Planking For Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nobody wants to have a bad posture. Planks, by making the core strong, help improve your posture (<\/span><a href=\"https:\/\/www.lifehack.org\/292578\/7-things-that-will-happen-when-you-do-planking-exercise-every-day\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A good posture helps keep both your joints and bones in the correct alignment, and this helps both of them to be better maintained and healthy. It also helps prevent backaches and pains and makes a person look better and feel more confident.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Planks_Help_Improve_Your_Flexibility\"><\/span><b>Planks Help Improve Your Flexibility\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The form you hold while doing planks helps with stretching all your posterior muscle groups and this helps improve your flexibility (<\/span><a href=\"https:\/\/www.lifehack.org\/292578\/7-things-that-will-happen-when-you-do-planking-exercise-every-day\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). When you are flexible, you perform better when it comes to physical activities, you are less prone to injuries, and you have a good posture.<\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Planking for weight loss requires you to build muscles so you can increase your resting metabolism, and hence promote weight loss. Planks are not cardiovascular exercises, which is why they do not burn so many calories. While doing a plank, it is always important to remember to hold the correct form. Doing this exercise in the wrong form can cause injuries very easily. Do not try to hold a plank for longer if you can\u2019t, as you are likely to compromise on your form. Short plank holds have the same benefits as long plank holds. Do what you can and go on adding the number of seconds you can hold a plank when you get used to the exercise. If you have any existing shoulder injuries or an expert has instructed you not to do planks, you should not attempt to do them.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planking_For_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Total plank workout at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/rM7Rd8iOXzM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.lifehack.org\/292578\/7-things-that-will-happen-when-you-do-planking-exercise-every-day\"><span style=\"font-weight: 400;\">7 Amazing Things That Will Happen When You Do Plank Every Day<\/span><\/a><span style=\"font-weight: 400;\"> (2021, lifehack.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medlife.com\/blog\/benefits-of-plank-exercise\/\"><span style=\"font-weight: 400;\">Benefits of Doing the Plank Exercise Everyday<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medlife.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.verywellfit.com\/the-plank-exercise-3120068\"><span style=\"font-weight: 400;\">How to Do a Plank<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/greatist.com\/fitness\/perfect-plank#plank-variations\"><span style=\"font-weight: 400;\">How to Do the Perfect Plank <\/span><\/a><span style=\"font-weight: 400;\">(2014, greatist.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a19934478\/how-long-to-hold-plank\/\">This Is How Long You Really Need To Hold A Plank To See Results <\/a>(2017, womenshealthmag.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Weight loss is important as it helps prevent certain health conditions like diabetes and various heart conditions. This is one of the reasons why people who are overweight are advised to lose weight. There are different ways to do so, and these methods are affected by factors like age, current weight, gender, genes, amount of [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":19280,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[106],"class_list":["post-19228","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Planking For Weight Loss: Using Planks To Shed Off Some Extra Pounds - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you ever wondered if doing planks can help you lose weight? If so, this article highlights everything on \u2605 PLANKING FOR WEIGHT LOSS. \u27a4\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Planking For Weight Loss: Using Planks To Shed Off Some Extra Pounds\" \/>\n<meta property=\"og:description\" content=\"Have you ever wondered if doing planks can help you lose weight? If so, this article highlights everything on \u2605 PLANKING FOR WEIGHT LOSS. \u27a4\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1725084472.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"B. William\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"B. William\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\"},\"author\":{\"name\":\"B. William\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1c669dab8157327ac3cb2e4f9484b3c6\"},\"headline\":\"Planking For Weight Loss: Using Planks To Shed Off Some Extra Pounds\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\"},\"wordCount\":2700,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1725084472.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Weight loss is important as it helps prevent certain health conditions like diabetes and various heart conditions. This is one of the reasons why people who are overweight are advised to lose weight. There are different ways to do so, and these methods are affected by factors like age, current weight, gender, genes, amount of sleep, stress levels of the person, and others. Two of the most recommended ways of losing weight are cutting on calories and working out. Different exercises can help with <a href=\\\"https:\/\/betterme.world\/articles\/20000-steps-a-day-weight-loss-2\/\\\">weight loss<\/a>, and that is why we shall look at planking for weight loss in this read.\u00a0<\/span>\\r\\n\\r\\n&nbsp;\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Plank?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A plank is an exercise that works to help strengthen the core by working the transversus abdominis muscle. This muscle is responsible for supporting and stabilizing the torso during isometric contractions. A plank is also said to be a <a href=\\\"https:\/\/betterme.world\/articles\/how-many-exercises-per-workout\/\\\">workout<\/a> that helps strengthen the core in general and the abdomen area. Since the main purpose of a plank is to strengthen your core, it is therefore responsible for improving your posture, which helps reduce back-related injuries and lower back pains.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The plank is known for working the muscles around the core area, but those are not the only muscles it works on, as it targets most major muscles too, including various leg muscles and hand muscles. Planks are pretty famous as most workout plans have to involve either the traditional plank or its variation. Variations of the plank are usually for people who have mastered the art of doing the basic plank, and they feel like they need to make the plank a little bit <a href=\\\"https:\/\/betterme.world\/articles\/30-days-abs-challenge-calendar\/\\\">challenging<\/a> for themselves. <\/spa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\",\"url\":\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\",\"name\":\"Planking For Weight Loss: Using Planks To Shed Off Some Extra Pounds - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1725084472.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Have you ever wondered if doing planks can help you lose weight? 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William","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1c669dab8157327ac3cb2e4f9484b3c6"},"headline":"Planking For Weight Loss: Using Planks To Shed Off Some Extra Pounds","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/"},"wordCount":2700,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1725084472.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Weight loss is important as it helps prevent certain health conditions like diabetes and various heart conditions. This is one of the reasons why people who are overweight are advised to lose weight. There are different ways to do so, and these methods are affected by factors like age, current weight, gender, genes, amount of sleep, stress levels of the person, and others. Two of the most recommended ways of losing weight are cutting on calories and working out. Different exercises can help with <a href=\"https:\/\/betterme.world\/articles\/20000-steps-a-day-weight-loss-2\/\">weight loss<\/a>, and that is why we shall look at planking for weight loss in this read.\u00a0<\/span>\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><b>What Is A Plank?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A plank is an exercise that works to help strengthen the core by working the transversus abdominis muscle. This muscle is responsible for supporting and stabilizing the torso during isometric contractions. A plank is also said to be a <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-workout\/\">workout<\/a> that helps strengthen the core in general and the abdomen area. 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