How Many Calories Are Burned Doing Planks

Yet, many enthusiasts and fitness beginners alike often wonder, how many calories are burned doing planks?

This question isn't just about quantifying effort but understanding the impact of planking on one's fitness and weight loss goals.

Given its popularity, it's important to unravel the specifics of how much does plank burn calories, helping enthusiasts to tailor their workouts for maximum benefit.

Following the basics of planking and its caloric implications, we will explore tips to maximize calorie burn with planks and highlight additional benefits of this exercise.

Understanding these elements can empower individuals to integrate planks into their fitness regime more effectively, leveraging the exercise for not just core strength but also for better calorie utilisation.

Understanding the Basics of Planking

Definition and Importance of Planking

A plank is a core strengthening exercise that involves maintaining a position akin to a push-up for the maximum possible time.

This exercise is fundamental not only for enhancing core strength but also for improving overall fitness.

The effectiveness of planking comes from its ability to engage multiple muscle groups simultaneously, making it a comprehensive workout that supports a variety of physical activities and daily tasks.

Targeted Muscle Groups

The primary focus of planking is on the core muscles, which include the rectus abdominis, obliques, and the transversus abdominis.

These muscles are crucial for stabilising the spine and pelvis, enhancing balance and posture.

Additionally, planking engages the shoulders, arms, and legs, making it a full-body workout. The muscle groups targeted by different types of planks include:

• Core: Engages the transversus abdominis, rectus abdominis, and oblique muscles.
• Upper Body: Involves the shoulders (deltoids), chest (pectorals), and upper back (trapezius and rhomboids).
• Lower Body: Activates the glutes, thighs (quadriceps), and calves.

Correct Planking Form

To achieve the maximum benefit from planking, proper form is essential. Here are the steps and tips for maintaining correct form during a plank:

1. Starting Position:

   • Begin in a prone position on the ground.
   • Place elbows and legs flat, aligning elbows under shoulders.

2. Engage Your Core:

   • Lift your body upward, keeping your chin tucked to maintain neck alignment.
   • Engage your core by pulling your belly in towards your spine to create a firm abdominal wall.

3. Align Your Body:

   • Ensure your back is straight and fully extended.
   • Keep your hips levelled, avoiding any sagging or piking.

4. Maintain the Position:

   • Hold this position for a prescribed duration, starting from 10 seconds and increasing as you build endurance.
   • Focus on breathing steadily to maintain form and stability.

Following these guidelines will help ensure that you perform planks correctly, maximising the benefits of the exercise while minimising the risk of injury.

Calories Burned During Planks

Factors Affecting Calorie Burn

The number of calories burned during planks is influenced by several key factors. These include the individual's body weight, metabolism rate, muscle-to-fat ratio, and the intensity of the exercise.

Typically, individuals with a higher muscle-to-fat ratio burn more calories, not only during the exercise but also at rest.

The duration for which the plank is held also plays a crucial role; longer plank holds require sustained muscle engagement, leading to greater energy expenditure over time.

General Estimates Based on Body Weight

To provide a clearer understanding of how body weight impacts calorie expenditure during planking, consider the following estimates:

• 110 lbs: Approximately 2 calories per minute
• 150 lbs: Ranges from 3 to 4 calories per minute
• 175 lbs or more: Between 4 to 5 calories per minute

These figures illustrate that heavier individuals generally expend more energy due to the increased effort required to maintain proper form and stability.

Comparison with Other Exercises

While planking is an effective isometric exercise for strengthening the core, it does not burn as many calories as some cardio exercises.

For instance, activities like running or cycling significantly increase the heart rate and calorie expenditure.

However, planking should be viewed as a complementary exercise that enhances muscle endurance and supports metabolic health, rather than a primary calorie-burning activity.

Incorporating variations in planking, such as plank jacks or adding weights, can slightly increase the calorie burn by intensifying the workout.

Nonetheless, for those specifically looking to maximize calorie expenditure, combining planking with higher-intensity cardiovascular exercises is recommended.

Tips to Maximize Calorie Burn with Planks

Incorporating Variations

To enhance the calorie-burning potential of planks, incorporating various modifications can significantly increase energy expenditure. Here are some effective variations:

1. Drag Planks: Utilise a smooth surface with a towel under each foot. In the plank position, use your arms to drag your body across the room. This full-body movement increases the intensity, engaging more muscles and burning more calories.

2. Hip Raises: From the standard plank, elevate your hips to form an inverted V and then return to the initial position. This variation intensifies the workout for the core and lower back.

3. Knee to Elbow: Touch your left knee to your right elbow and alternate sides. This engages not only the core but also the obliques, enhancing the caloric burn.

4. Rainbow Planks: Swing your hips side-to-side in a plank position, aiming to get as close to the ground as possible. This movement targets the obliques and ramps up the intensity.

5. Side-Plank Lifts: Perform this by balancing on one arm and the same side foot, then dip your hip towards the floor and lift again. This targets the side muscles of the abdomen and increases stability.

Increasing Duration and Intensity

Gradually increasing the duration and intensity of your plank can lead to higher caloric expenditure.

Start with manageable intervals, such as 30 seconds, and progressively increase the time as your endurance improves.

Incorporating high-intensity intervals, such as switching between low-intensity and high-intensity planks, can also boost metabolism and enhance calorie burning.

Combining with Other Exercises

While planks are effective for strengthening the core and burning calories, combining them with other exercises can optimize overall fat loss and fitness results.

Consider integrating cardiovascular exercises like running or cycling, which help increase the heart rate and burn more calories.

Additionally, strength training exercises such as squats or push-ups can build muscle, further enhancing your metabolic rate.

By creating a diverse workout regimen, you can maximize the benefits of your fitness routine and achieve more comprehensive results.

Additional Benefits of Planking

Improved Core Strength

Planking engages multiple muscle groups simultaneously, making it a comprehensive exercise for strengthening the core.

The core muscles, including the rectus abdominis, obliques, and transversus abdominis, play a crucial role in stabilising the spine and pelvis.

Regular planking helps develop these muscles, enhancing isometric strength, which is essential for maintaining posture and stability during various activities.

Enhanced Posture and Balance

One of the significant benefits of planking is the improvement in posture and balance.

This exercise strengthens the back, chest, shoulders, neck, and abdominal muscles, contributing to a better alignment and a neutral spine position.

The stability gained through regular planking not only helps maintain an upright posture but also improves balance and coordination, reducing the risk of falls.

Reduced Risk of Injury

Planking is a safe exercise that activates the core muscles with lower compressive forces compared to other core exercises like sit-ups, which can strain the neck and lumbar spine.

By strengthening the core, planks provide better support to the whole body, reducing the burden on other muscles that might otherwise compensate for weak core muscles.

This comprehensive muscle engagement helps prevent injuries, particularly in the lower back and spinal region.

Studies have shown that exercises like side planks can even reduce spinal curvature in conditions such as scoliosis, further highlighting the injury prevention benefits of this exercise.

Conclusion

While planking may not be the sole avenue for maximum calorie burn, its value in a balanced, comprehensive fitness strategy is undeniable. We advocate for a holistic approach to fitness, where planking plays a pivotal role, enhanced by varied exercises to achieve optimal health and wellness results.

FAQs

1. How many calories does a person burn while performing planks? 

Planking, a light-intensity bodyweight exercise, typically burns about three to four calories per minute.

2. Does holding a plank for one minute help in reducing belly fat? 

Holding a plank for one minute can burn between two and five calories.

However, if the primary goal is fat loss, it may be more effective to consider other types of exercises.

3. Are planks effective for losing weight? 

Yes, planks are an effective exercise for weight loss.

They not only strengthen the core but also improve stability, flexibility, and balance.

Additionally, planks can boost metabolism, which helps in burning calories and aiding weight loss.

4. Is it beneficial to do a one-minute plank every day? 

Doing a one-minute plank every day can be beneficial, but it's important to maintain balance.

Overtraining should be avoided and adequate rest should be ensured.

Focusing on maintaining proper form during the exercise is more crucial than the duration of the hold.