Plank Your Way to a Leaner Body: How Many Calories Does This Exercise Really Burn?

AvatarByGenny Wilkinson Priest

Do you want to strengthen your core, improve your posture, and burn some calories all at the same time? Look no further than the plank exercise. This simple yet effective exercise has gained popularity in recent years for its ability to target multiple muscle groups while also being a convenient and time-efficient workout option. But just how many calories does the plank exercise actually burn? In this article, we will delve into the science behind the plank and explore its calorie-burning potential, as well as tips for maximizing your results. Get ready to discover the truth behind this powerhouse exercise.

Plank exercise is a popular bodyweight exercise that targets the core muscles, including the abs, back, and hips. It is often praised for its simplicity and effectiveness in improving core strength and stability. However, if you are wondering how many calories this exercise burns, we have got you covered.

The Mechanics Behind Plank Exercise

Before diving into the number of calories burned during a plank exercise, let’s first understand the mechanics behind this movement. The plank primarily involves maintaining a static position while engaging your core muscles to stabilize your body. This is achieved by holding yourself in a push-up position with your forearms on the ground and your body straight from head to heels.

Maintaining proper form during a plank exercise is essential to target the intended muscle groups and reap maximum benefits. As you hold the position, your abdominals contract to keep your spine stable while also engaging other muscles such as the quadriceps, glutes, and shoulders to hold your body weight.

Burning Calories with Plank Exercise

Now onto the big question – how many calories does a plank exercise burn? The exact number of calories burned varies depending on several factors such as age, weight, intensity, and duration of the exercise. However, on average, a 150-pound person can expect to burn around 3-4 calories per minute during a traditional plank.

The key here is to maintain proper form and engage all your core muscles throughout the exercise. Engaging more muscles means more energy expenditure and thus more calories burned. You can also increase the intensity of your plank by adding variations such as lifting one leg or arm off the ground or incorporating movements like mountain climbers or side planks.

Factors Affecting Calorie Burn

As mentioned earlier, several factors influence the number of calories burned during a plank exercise. These include:

  • Body weight: The heavier a person is, the more calories they will burn during a plank due to the increased energy needed to support their body weight.
  • Age: As we age, our metabolism slows down, resulting in fewer calories burned during physical activities.
  • Intensity: Just like any other exercise, the higher the intensity of your plank, the more calories you will burn.
  • Duration: The longer you hold a plank, the more calories you will burn. However, it’s essential to ensure you maintain proper form throughout to avoid injury.

The Benefits of Plank Exercise

Apart from burning calories and helping you achieve a toned core, there are several other benefits of incorporating plank exercise into your workout routine. These include:

  • Improved posture and balance: Planks engage multiple muscle groups that contribute to improving posture and balance.
  • Better overall strength: By working your core muscles and engaging other muscle groups, planks help build overall strength in your body.
  • Reduced risk of injury: Stronger core muscles contribute to better stability, reducing the risk of back pain and injuries caused by poor posture or weak muscles.
  • Versatility: Plank exercises can be modified or combined with other workouts to create a versatile routine suitable for all fitness levels.

Incorporating Plank Exercise into Your Fitness Routine

If you’re looking to incorporate planks into your workout routine for weight management or overall strength improvement, here are some tips to keep in mind:

  • Start slow and gradually increase intensity and duration over time.
  • Maintain proper form at all times. If you experience any pain or discomfort, stop and consult a professional.
  • Combine planks with other exercises to target various muscle groups and keep your workouts interesting.
  • Stay consistent and aim for at least 2-3 sessions of plank exercises per week for best results.

Plank exercise is an effective way to strengthen your core, improve posture, and burn calories. While the exact number of calories burned may vary from person to person, incorporating this exercise into your fitness routine has numerous benefits that go beyond just burning calories. So take a break from crunches and give planks a try for a stronger, fitter you. Remember to always listen to your body and stay consistent for long-lasting results.

Understanding Plank Exercise and its Benefits

Plank exercise, also known as the front hold or abdominal bridge, is a popular core-strengthening exercise that involves maintaining a position similar to that of a push-up for an extended period of time. It is one of the most effective forms of bodyweight exercises, as it works multiple muscle groups at once, improving overall strength and stability in the body. In addition to improving core strength, plank exercise also has numerous other benefits such as better posture, increased flexibility, and improved balance.

The Mechanics Behind Plank Exercise

To perform a plank, start by lying face down on the ground with your forearms flat on the ground and elbows under your shoulders. Lift your body off the ground, keeping your back straight and abs engaged. Your body should form a straight line from head to toes. Hold this position for as long as you can while maintaining proper form.

Plank exercise mainly targets the muscles in the core area including the rectus abdominis (abs), transverse abdominis (deep abs), erector spinae (back muscles), and obliques (side abs). The upper body muscles such as trapezius, rhomboids, and deltoids also work to support the maintenance of proper form during a plank. In addition, muscles in the lower body such as glutes, quads, and hamstrings are also engaged to keep the body balanced.

The Calories-Burning Potential of Planks

The number of calories burned during any exercise depends on several factors such as age, weight, gender, and intensity level. According to studies, an average individual weighing 150 pounds can burn approximately 3-4 calories per minute during plank exercise. This means that for every 10 minutes of planking, you can expect to burn around 30-40 calories.

Although the calorie-burning potential of planks may not seem significant compared to other forms of exercises, the benefits of plank exercise extend beyond just losing weight. This exercise can improve overall body composition by building lean muscle mass. Muscle tissue burns more calories than fat tissue, so the more lean muscle you have, the higher your metabolism will be. This leads to burning more calories even at rest, making it easier to maintain a healthy weight in the long run.

Factors That Influence Calorie Burn During Plank Exercise

Several factors affect the number of calories burned during plank exercise. Firstly, the length of time for which you hold the plank position plays a significant role in calorie burn. The longer you hold a proper plank position, the more calories your body will burn.

Secondly, adding variations to a basic plank such as side planks or extended planks can increase the intensity level and therefore burn more calories. Thirdly, incorporating different types of movement such as plank jacks or mountain climbers into your planking routine can also boost calorie burn.

Finally, proper form is crucial for maximizing calorie burn during planks. Maintaining correct form engages all the muscles mentioned earlier, leading to increased energy expenditure and ultimately burning more calories.

The Health Benefits of Burning Calories Through Plank Exercise

While losing weight may be one reason to include planks into your fitness routine and track calorie burn, it is not the only benefit provided by this effective exercise. As mentioned earlier, regular practice of planks strengthens your core muscles leading to better posture and improved balance.

Additionally, having strong core muscles is essential for everyday activities such as lifting heavy objects or maintaining good posture while sitting at a desk all day. Having a strong core also reduces your risk of injuries and back pain while performing other physical activities or sports.

Moreover, improving flexibility through regular practice of planks can also increase range of motion and prevent injuries. Plank exercise is also great for spine alignment and can reduce stress on the spinal cord, leading to decreased back pain.

Incorporating Plank Exercise into Your Fitness Routine

Plank exercise can be done anywhere, anytime, making it a simple yet highly effective workout for people with busy schedules. Just a few minutes of planking every day can provide numerous benefits and contribute to burning calories.

For beginners, start by holding a plank position for 20-30 seconds and gradually increase the duration as you build strength. Aim for holding a plank for at least one minute with proper form. For more advanced individuals, adding variations or incorporating planks into a high-intensity interval training (HIIT) workout can intensify calorie burn and lead to better results.

Plank exercise may look simple, but it is a powerhouse of an exercise with numerous health benefits including calorie burn. By consistently incorporating planks into your fitness routine, you can strengthen your core muscles, improve balance and flexibility, and ultimately burn more calories both during and after your workout. So why wait? Start planking today and reap the benefits of this versatile exercise!

Q: How many calories does plank exercise burn?

A: The number of calories burned during a plank exercise can vary depending on factors such as body weight, duration of exercise, and intensity. On average, a person weighing around 150 pounds can burn approximately 3-4 calories per minute during a plank.

Q: Is the number of calories burned with plank exercise significant?

A: While the amount of calories burned may seem small, plank exercises are effective for building core strength and improving overall fitness. Additionally, by increasing the duration or adding variations to the exercise, you can increase the number of calories burned.

Q: How does plank exercise compare to other forms of cardio in terms of calorie burn?

A: Plank exercises are not meant to be a substitute for cardio workouts but can improve endurance and contribute to overall calorie burn. For example, a person weighing 150 pounds can burn approximately 10-11 calories per minute while running at a moderate pace.

Q: How long should I hold a plank to burn maximum calories?

A: It is recommended to hold a plank for at least 30-60 seconds for maximum benefits. However, as your core muscles get stronger, you can gradually increase the duration to improve calorie burn.

Q: Can adding variations to plank exercises increase calorie burn?

A: Yes, incorporating variations such as side planks or mountain climbers can engage more muscles and lead to an increase in the number of calories burned. It is important to maintain proper form while performing these variations.

Q: Is there an ideal time or frequency for doing plank exercises for maximum calorie burn?

A: There is no ideal time or frequency for doing plank exercises specifically for burning calories. However, incorporating them into your regular workout routine can contribute towards overall calorie burn and improve core strength. It is recommended to consult a fitness professional to determine the best routine for your specific goals and needs.

In conclusion, the plank exercise is a highly effective and efficient way to burn calories and improve overall physical fitness. The number of calories burned during a plank exercise is influenced by various factors such as duration, intensity level, and individual body weight. On average, a person can expect to burn approximately 4-7 calories per minute while performing the plank exercise. However, incorporating variations and increasing the difficulty level can significantly increase the calorie burn.

Moreover, the plank exercise not only burns calories but also strengthens the core muscles, improves posture, and enhances overall body stability. Regularly incorporating this simple yet powerful exercise into your workout routine can bring significant health benefits.

It is important to remember that burning calories through exercise alone is not enough for weight loss or weight management. It should be combined with a balanced and healthy diet for best results.

Lastly, it is crucial to listen to your body and consult a healthcare professional before starting any new exercise routine, especially if you have any underlying medical conditions.

By understanding the impact of various factors on calorie burn during plank exercise and implementing it correctly into your routine along with proper nutrition and medical advice if needed, you can achieve your fitness goals and lead a healthier life. So remember to challenge yourself with different variations of planks, stay consistent, and reap

Author Profile

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Genny Wilkinson Priest
Genny Wilkinson Priest began her journey into Ashtanga yoga in 2000 while working as a journalist in her native New York City. Initially drawn to the practice for its physical benefits, Genny soon discovered the profound mental advantages, especially during the challenging period following the 9/11 terror attacks.

Which she covered as a journalist for Reuters. Her professional career took her to Singapore, where she wrote for Time Magazine, and then to Paris, before she finally settled in London.

As her family expanded to include four boys, Genny decided to leave full-time journalism to immerse herself in yoga studies. She achieved certification as a Shri K Pattabhi Jois Ashtanga Yoga Institute Authorised Level 1 teacher, a British Wheel of Yoga teacher, and a Yoga Alliance-certified teacher.Genny’s passion for yoga philosophy led her to pursue a Master’s Degree in the Traditions of Yoga and Meditation at SOAS in London.

From 2024, Genny Wilkinson Priest has started writing an informative blog on the “Niche Name” niche. She writes informative posts and answers queries on topics that people seek in the niche. This transition marks a significant shift from her previous focus on journalism and traditional media to a more interactive and digital form of communication.

Genny’s blog aims to provide valuable information and foster a community of yoga enthusiasts who can learn and grow together. Her extensive background in both journalism and yoga practice ensures that her content is both authoritative and engaging.