Plank exercises have become a huge hit due to the fact that they offer numerous benefits for the body even though they do not take a large portion of time during the day.

They have been called “The Perfect Exercise” to transform the body, change your mind, your attitude, and your mood. Even though some people believe that the only way to get fit is to dole out hundred-plus dollar gym memberships, minimalist exercises can be extremely helpful, and planks are just one variety of them.

The plank is a simple but full-body workout that can be done at home and effectively reshapes the body.

It engages numerous muscle groups simultaneously, and helps you maintain a good-looking torso.

Here are several reasons why you should do planks every day:

• Planks strengthen the core part of the body and improve your overall body strength
• Planks are a great way to get the flat and toned belly of your dreams and to activate the six-pack muscles even faster than crunches
• The plank strengthens the core muscles and ensures the proper shape of the back, preventing any back strain and unnecessary extension of the spine
• As planks strengthen the core and the back, they also improve body posture and balance
• Planks boost the elasticity of the muscles, tendons, and ligaments and improve your flexibility
• Planks boost the strength of the core, accelerate metabolism, and help the body burn more calories 
• Planks apply pressure on the bones and urge them to rebuild themselves, so they enhance bone and joint health
• Planks will shape your abs and oblique, strengthen the muscles of the back, the forearms, chest, and glutes, and as you enhance your body shape, your self-esteem will drastically increase
• Regular workout improves mood and increases energy levels, so planks will relieve stress, calm the brain, and prevent pain
• Being a functional exercise, the plank will help you easily complete all your other daily tasks

However, in order to reap all the benefits of this amazing exercise, you need to do it properly:

Lie in the press up position, bend the elbows at a 90-degree angle, and rely your entire weight on the forearms. Keep the back completely straight, do not drop the head, and pull the tummy towards the spine to engage the abs. Hold the position for about 10 to 30 seconds, and gradually increase this time.

While this is the way to perform the classic plank, this exercise can also be modified and added to in order to suit your body needs.

One modification you can try is to drop to the forearms. Also, you will benefit a lot from performing side planks, as they target side abdominals, and strengthen the spine.

You can also increase the length of the time you hold the pose to boost its effects. Two or three minutes should be your maximum time limit. Yet, in case you are looking to increase your athletic performance, researchers have found that repeated 10-second holds are the best workout.

Sources:
www.powerofpositivity.com
www.powerofpositivity.com
www.healthline.com