You’ve probably thought, Can a simple plank really impact the body, and How many calories does planking burn? Honestly, I had the same thought when I first started my weight loss journey. I never included planks in my workouts, but then I thought, why not give it a try?
I used to believe holding a 1-minute plank would be the easiest thing ever. But the day I actually tried it, I realized how tough it really was. Even holding it for half a minute felt nearly impossible, because I was just a beginner and my body wasn’t used to it.
That’s when I started to wonder: do planks burn calories? If a simple move could challenge me this much, surely it must be doing something powerful! So I kept going, and soon I noticed real changes. My core grew stronger, my energy improved, and yes, the calories burned with planks actually started to add up. I even realized my weight began dropping faster than before, which kept me even more motivated to continue.
And I’m not alone. When I shared my progress with the Caloriehive team, they confirmed through their own experience and research that planks are one of the most underestimated calorie-burning moves.
Let’s explore how panks help to burn calories.
Plank Like a Champion: How to do a perfect plank?
Here are three simple steps to get the perfect plank that burns calories:
- Starting the Plank: Begin by lying face down with your forearms on the ground. Your head should be aligned with your spine, facing down. Grip the floor lightly with your palms to stabilize your position.
- Engage Your Core: Once your hands and head are in position, gently pull your elbows towards your body. You should feel your core muscles activate as you maintain this posture.
- Straighten and Tighten: Straighten your legs by squeezing your thighs together, then tighten your glutes to tuck in your hips. This helps relieve pressure from your lower back and maximizes core activation.
- Ensure Proper Alignment:
- Keep your neck aligned with your spine to avoid any strain.
- Position your elbows directly beneath your shoulders for optimal stability.
- Ensure your pelvis is aligned with your rib cage, avoiding sagging or arching.
- Maintain your spine parallel to the floor, keeping a straight line from head to heels.
- Engage your serratus muscles (near your ribs) to add extra stability and strengthen your upper body.
Ideal Plank Duration
If you’re struggling to hold a plank for a longer duration, let me share something with you. No doubt, the plank is an excellent exercise to burn calories, but do you know how long you should be able to hold it? You might think 30 seconds or 60 seconds, but the answer might surprise you..
According to research, you have to be able to hold the plank for just over 2 minutes. If you do the plank, make sure you don’t leg drop and your pelvis doesn’t your pelvis up too high in the air. So keep it nice and straightforward. A fit and healthy person should be able to hold a plank for two minutes.
So, if you are a beginner, hold it for 20-30 seconds, when you are used to then increase it up to 1-2 minutes, and when you are trained, then you can do it for 5 minutes.
How many calories does planking burn in 1 minute?
Planking for 1 minute burns about 2-5 calories, depending on body weight and intensity. For example, a 70kg person burns about 3-4 calories, while a 90 kg person burns 4-5 calories. This helps you set a realistic workout goal.
Keeping the right form in a plank is very important to get results and protect your lower back. A 30-second plank done correctly burns more calories than a 1-minute plank done wrong.
Plank vs Calorie Burn
Factors That Impact Calorie Burn During Planking
Here are the main things that affect how many calories does planking burns.
Body weight:
Heavier bodies burn more calories because their body work harder, making body weight the biggest factor.
Muscle engagement:
The more muscle you tighten, the more energy or calories you use. Tightening your core, thighs, and glutes will engage the muscles that help burn calories.
Time duration:
The longer you hold the plank, the more you burn calories. Start with 30 seconds. As you get stronger, you can slowly add more time.
Control Breathing:
When holding the plank, breathe deeply. Inhale from your nose and exhale from your mouth. Deep breathing uses calories.
Body in a straight line:
Keep your body in a straight line. Don’t let your lower back sag or raise your hips too high, as this can reduce the plank’s effectiveness.
Did you know: Ancient warriors held plank-like positions for hours to strengthen their core and mental focus, training their bodies and mind for battle.
The Hidden Benefits of Plank
Planks look simple, but they do wonders for your body. Not only do they burn calories, but they also make you stronger, improve posture, and keep you fit overall. How many calories does a plank burn? Let’s check out the top benefits of planking.
Improves muscles
Planks are amazing for your core abs, obliques, and lower back. A strong core improves balance, posture, and strength in daily life. Plus, planks build lean muscle, speed up metabolism, and help burn calories even at rest. This keeps you fit and lowers health risks like cholesterol, blood pressure, and diabetes.
Boost Your Metabolism
Planks build muscles, and muscles burn more calories than belly fat, even when you are resting. That means the more you plank, the more calories your body burns all day long.
Build Mental Strength
Plank affects not just your body but your mind. Holding the position requires focus, patience, and willpower. Over time, this boosts your mental toughness and sharpens your mental concentration in daily life.
Improves Flexibility And Balance.
Planks don’t just strengthen muscles; they also stretch your shoulders, chest, and legs, making you more flexible. At the same time, holding the position trains your body to stay steady, boosting balance and stability in workouts and daily activities.
Save Time
Planks are the ultimate time-saver. In just a few seconds, they activate your abs, shoulders, and legs all at once. No equipment or long gym session needed. With short holgs and endless variations, you can get a full-body workout anywhere, anytime, without waiting hours.
Insider Fact: Regular planking can reduce the stress hormone (cortisol) and release happy hormones (endorphins), making you feel more energized and positive.
Plank Variations For Fire Up Your Core
After seeing so many benefits, you are probably already tempted to try planks, and maybe they have become your new favourite exercise. But wait, along with the basic plank, there are many exciting variations to explore for better results.
Side Plank:
The side plank strengthens obliques while improving balance, stability, and overall body strength.
Method: Lie on your side, keep legs straight, place your elbow under your shoulder, lift your hips up, hold your body in a straight line, then switch sides.
Reverse Plank
The reverse plank is a core and back-strengthening exercise that also engages your glutes and shoulders.
Method: Sit with legs extended, place palms on the floor under shoulders, lift hips upward keeping the body straight, hold, then slowly lower down.
Plank Jacks:
Plank jacks are a cardio and core exercise that strengthens abs while boosting heart rate.
Method: Get into plank position, keep body straight, jump feet apart, and then back together like a jumping jack, repeating continuously.
Single Arm Lift Plank
It is a core stability exercise that builds strength and balance.
Method: Start in a high plank with arms straight, lift one hand off the ground while keeping the body straight, hold briefly, then switch arms.
Side Plank Crunch
It is a dynamic variation of the knee plank that targets your obliques and improves stability, hip control, and balance.
Method: Get into the side plank, lift the top leg, bring your top elbow and knee toward each other, touch, and then extend back and repeat.
Cross Body Plank
It is a full-body cardio move that strengthens abs, shoulders, and legs and boosts endurance.
Method: Start in a high plank, keep your body straight, then drive your knees alternatively towards your chest at a quick pace, like running in place.
Fitness Tip: Combine planks with a balanced diet + simple exercise for best results.
Conclusion
Don’t underestimate this simple exercise. Just try to add a one-minute plank challenge to your daily routine, then see wonderful results after 30 days.
It is a convenient workout because you don’t need any equipment so you can do it anywhere or anytime. It improves strength, stability, and flexibility. Also leads to better posture, stronger muscles, and a healthier mindset.
Now, when someone asks, How many calories does planking burn? I can confidently say, more than you think, especially if you stay consistent and do it in a proper way.”
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