Unimeal
BlogChallengesI've Tried Planking 1 Minute Daily for 1 Month and Here Are My Results

I've Tried Planking 1 Minute Daily for 1 Month and Here Are My Results

7 mins read
Taisiia Dobrozorova
Written by Taisiia Dobrozorova on June 27, 2022
Pavel Balezin
Fact checked by Pavel Balezin

Planking is a great way for burning fat and honing the relief. It helps to improve posture, get rid of back pain, pump up the abs, and much more. I tried to lose weight with the plank, and wrote down some useful facts about the workout and my final results. More tips in the article!

Table of contents

What type of exercise is planking?

The elbow plank
The elbow plank

Planking is a static isometric core exercise in a position similar to push-ups. The key idea of the workout is not the number of repetitions but the impact duration. It connects all the core muscles to work and allows you to stay in shape.

Get your 100% personalized meal plan by completing our 3-min quiz

Get your 100% personalized meal plan by completing our 3-min quiz

None of the known diets should be followed without considering your unique body needs, preferences, and goals

Start Quiz

How to do a plank correctly

I used to make a lot of mistakes doing the plank before. But after my last experiment, I wrote the basic steps instruction to perform it right: 

Here's the correct course of action:

  • Take a position similar to push-ups.
  • Bend your elbows and place your forearms on the floor so that they lie parallel to each other. Clench your palms into fists.
  • Straighten your body into a string, but do not strain your neck and back.
  • Tighten your abs and buttocks. These are the two main muscle groups that this exercise works.
  • Look at the floor in front of you. Hold the plank until your muscles start to feel pressure. 

While performing the workout, pay also attention to proper breathing and muscle tone.

The girl is shaking and is breathing wrong
The girl is shaking and is breathing wrong

How to breathe

One of the mistakes I made was holding my breath during the exercise. The correct breathing pattern is as follows - slowly take a deep breath through your nose. Exhale in the same rhythm while trying to strain all the muscles, especially the legs, buttocks, and abs. Then you will not go astray and hold the plank longer.

How to stop shaking

Another annoying feature of planking for me was shaking. If your body is too tired and you can no longer perform the exercise in the correct form, your muscles tremble. It is better to stop at the exact moment. 

You may be shaking also because you don't have the proper amount of nutrients in your body to keep you active. I recommend you to fill your daily menu with meat, fish, fruits, and vegetables to have an effective workout. And don't forget to drink water before planking. Trust me, your body will thank you after!

Common mistakes

The right performance of the exercise (straight back, hips at the correct level, looking down)
The right performance of the exercise (straight back, hips at the correct level, looking down)

Here are several beginner mistakes when planking goes wrong, for instance:

Slouching the back

When you raise the shoulder blades above the level of the head, the shoulder joints go out of position, the head drops and thus the back is rounded - as a result, the body sags. My obvious recommendation - just watch your posture!

Lowering the hips

As soon as the muscles of the abs and arms begin to tire, you involuntarily lower your hips. Thus, the abdominal muscles do not receive the necessary load, which all goes to the lower body. To avoid this mistake, try to lift your buttocks and spread your legs wider to maintain balance better.

Looking ahead or up

The №1 rule: the gaze should go down - to the floor. If you start to tilt your head back and look up at the ceiling, or forward in front of you, then the load on the neck increases. It disrupts the correct load on the muscles. Control your eyes direction, and then your neck will be on the same level with the rest of the body.

Benefits of planking every day

A girl in a plank with a pumped up body
A girl in a plank with a pumped up body

I decided to try the plank when I found out how effective it is. The accurately performed plank:

  • Builds your core strength
  • Increases body flexibility
  • Corrects posture
  • Shapes your glutes
  • Strengthens back
  • Improves body balance
  • Helps to lose weight

What happened with my body after planking for 1 minute every day for a month

A girl with slim waist
A girl with slim waist

So, a month of a daily plank. I conclude from my results (in pounds and centimeters).

Thanks to the overall improvement in metabolism, the plank helped me to reduce weight by 4 pounds (2 kg), although I didn't follow the special diet. My waist size has decreased by 5 cm! It's cool, noticeable, and energizing to continue training. And one more result, not measured: I am insanely proud and pleased with myself!

For your convenience, I'll highlight my observations on a tablet:

Problems I facedResults I’m proud of
Strained my back because of the wrong planking techniqueBurned 4 extra pounds that flattened my stomach in 5 cm 
Increased the planking time for a week (I had to do more sets to improve)Stopped overeating
      Boosted my mood

FAQ

How many calories does planking burn?

Experienced instructors claim that you can burn from 250 to 300 calories in one hour of the plank. However, it is hardly possible to find a person who would decide on such an experiment. Therefore, in 1 minute a person can burn about 5 calories.

What muscles do planks work?

When performing the plank you involve:

  • the entire group of abdominal muscles (abdominal, lateral, lower press);
  • back muscles that support the spine. With prolonged use of the exercise in training, posture improves;
  • stabilizing muscles, known as core muscles, which are responsible for the symmetrical work of the body and the support of internal organs;
  • zones of the gluteus maximus and calf muscles;
  • arm muscles: biceps and triceps.

How many planks a day to lose belly fat?

If 1 minute of plank burns only 5 calories, then for weight loss, you need to stand in the plank for 20 to 30 minutes, which is nearly possible.Start with more active exercises, and leave the plank “for dessert”. Do 3-4 sets a day to speed up your metabolism. This may contribute to weight loss.

Does planking give you abs?

Plank is a good way to strengthen the core muscles. It is possible to tone muscles with the help of a plank also. But for pumping up cubes or creating a relief you need to use other exercises. You can achieve the desired result with weight dynamic workouts and proper nutrition.

Summing up

The plank is the best exercise for pumping the whole body. It develops flexibility, increases muscle tone, strengthens bones and back. If performed correctly and regularly, it can help you lose weight and reduce your waistline. Complement the plank to your training plan and enjoy a toned and healthy body!

How do you feel about my article?

Sources:

☝️

By choosing high-quality sources, we make sure that all articles on the Unimeal blog are reliable and trustworthy. Learn more about our editorial processes.

1.
J. Calatayud, J. Casaña, F. Martín, et al. (2017, October). Progression of Core Stability Exercises Based on the Extent of Muscle Activity. American Journal of Physical Medicine & Rehabilitation. DOI:https://doi.org/10.1097/phm.0000000000000713
2.
Matthew Solan. (2019, November 13). Straight Talk on Planking. Harvard Health Publishing. Exercise & Fitness. Retrieved from https://www.health.harvard.edu/blog/straight-talk-on-planking-2019111318304#:~:text=The%20plank%20pose%20is%20where,for%20strengthening%20crucial%20core%20muscles.
3.
G. Gupta , M. Alok. (2018). Effectiveness of Plank Exercise in Low Back Pain. International Journal of Science and Research (IJSR). Retrieved from https://www.ijsr.net/archive/v9i10/SR201011145832.pdf
4.
J. M. Oliva-Lozano, J. M. Muyor. (2020, June). Core Muscle Activity during Physical Fitness Exercises: A Systematic Review. International Journal of Environmental Research and Public Health. DOI:https://doi.org/10.3390%2Fijerph17124306
5.
K. Seeras, R. N. Qasawa, R. Ju, et al. (2021, July 26). Anatomy, Abdomen and Pelvis, Anterolateral Abdominal Wall. StatPearls. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK525975/