Plank Exercise Benefits: Everything You Need to Know

Plank is an amazing exercise that works wonders.
Health professionals around the globe suggest this workout for older people as one of the most useful and secure options. It strengthens muscles, supports spinal health, and slows down aging. As result, joint pain decreases, posture improves, and overall well-being gets better.

In this article, we will thoroughly examine what happens to your body when you do plank exercise regularly. Also, I will explain you how to do it correctly and share some important nuances that not everyone knows about. So read until the end—it will be very interesting and useful.

With age, intervertebral discs degenerate, lose flexibility, and the stabilizing muscles of the spine weaken. This is one of the main reasons why back pain symptoms becomes a common issue in people over 50.

The everyday plank exercise helps solve this problem by evenly strengthening the deep core muscles, including the transverse abdominal muscle, the multifidus muscles of the spine, and the pelvic floor complex. These muscles work as a natural corset, relieving spinal pressure and reducing disc compression.

Scientific Evidence Supporting Planks for Back Health

Research shows that in people with chronic lower back pain, regular static exercises like planks reduce pain intensity by 20-30% in just a month. Unlike bending or twisting exercises that may increase spinal load, the plank is safe even in the early stages of osteochondrosis when performed correctly.

With age, blood vessels lose their elasticity, making human bodies more prone to hypertension and cardiovascular disease. Even though it seems simple, the plank actively engages major muscle groups, enhancing oxygen consumption and improving blood flow.

This helps in reducing blood pressure and maintaining vascular tone at a normal level. Studies have shown that 5 min plank workout, as a mild static exercise, promote capillary dilatation and improve tissue nutrition.

Additionally, planks help the body metabolize sugar more efficiently, reducing the risk of type 2 diabetes, which is often linked to cardiovascular diseases. Unlike high-intensity cardio workouts, the plank does not cause sudden heart rate spikes but still strengthens the heart and increases endurance.

After the age of 50, the body starts to lose muscle mass, which reduces stability and coordination. This increases the risk of falls and fractures, particularly in the hip, pelvis, and spine.

Posture Correction and Injury Prevention

Planks engage muscles responsible for balance, such as the glutes, obliques, and deep core muscles, stabilizing movement and helping to prevent loss of balance. Studies indicate that for people over 50 who regularly perform stability exercises, the risk of falling decreases by up to 36%.

Additionally, performing planks correctly improves posture, preventing chronic slouching that can lead to pain in the lower back, shoulders, and neck over time.

As people age, structural changes occur in joints, leading to reduced synovial fluid secretion, decreased shock absorption, and the onset of degenerative processes.

Unlike high-impact activities like jumping or running, planks do not place pressure on joints. Instead, they strengthen the muscles, tendons, and ligaments that support the joints. This is particularly beneficial for the knees, hips, and shoulders, which are the most prone to arthritis.

According to research, strengthening the muscles around joints and legs reduces knee stress by 20%, helping to slow cartilage deterioration. Regular planks also improve blood flow to the joints, ensuring proper distribution of nutrients and maintaining flexibility.

One of the lesser-known benefits of planks is their impact on the nervous system. While performing the plank exercise, nerve endings are stimulated, improving communication between muscles and the brain, which enhances coordination.

Regulating Stress Hormones

Planks also help regulate cortisol levels, as excessive amounts of this stress hormone can cause memory problems, sleep disturbances, and premature brain aging.

Regular physical activity, especially static exercises like planks, increases endorphin levels, reducing anxiety and negative emotions. This explains why people who do planks regularly feel more energetic, experience less fatigue, and improve their focus on daily tasks.

After the age of 50, mineral bone density decreases, particularly in women during menopause. This weakens bones, making them more susceptible to fractures.

Planks are one of the few exercises that apply axial load to the skeleton without impact stress. This activates osteoblast cells, responsible for bone formation, and slows down bone loss.

Scientific Evidence on Bone Density Improvement

Research has shown that moderate static loading can increase bone density in the spine and pelvis by 3-5% per year, reducing the risk of osteoporosis.

Planks engage deep core muscles that help maintain the correct positioning of internal organs. This is especially beneficial after the age of 50, as the ligaments holding the organs lose elasticity.

Improved blood circulation in the abdomen promotes better intestinal function, preventing constipation and bloating. Plank exercise also supports liver and kidney function, as enhanced blood flow helps these organs detoxify the body more efficiently.

Studies suggest that abdominal plank exercise improves intestinal motility by 25%, reducing the risk of chronic digestive issues.

With age, lymphatic circulation slows down, leading to fluid retention, swelling, and toxin buildup.

Planks help activate lymph flow by engaging deep muscles and stimulating the venous system. This allows the body to remove toxins more effectively, reduce inflammation, and strengthen overall immunity.

Now, here are some key instructions to keep in mind while performing this exercise.

1. Keep your spine straight.

Your back should not be arched or bent. Visualize your body creating a straight line from head to heels.

2. Distribute your weight evenly.

Your arms are not the only things holding your body up, but also your glutes, your legs, and your core. Don’t have your head up too high; your neck needs to be aligned with your spine, and your eyes need to be looking down.

3. Keep your head aligned.

Avoid tilting your head up; your neck should stay in line with your spine, with your eyes looking down.

4. Breathe normally.

Never hold your breath, as that adds additional heart strain. Breathe normally through your nose and out through your mouth. Have elbows under shoulders. If a forearm plank is being performed, have your elbows directly below the shoulder joints.

5. Position elbows under shoulders.

In a forearm plank, elbows should be directly under the shoulders.

6. Engage your core and glutes.

This will help ensure good posture and reduce pressure on your lower back.

7. Start with short intervals.

Start with short intervals. 15 seconds for novices. Gradually increase to 60 seconds, in proportion to your tolerance level.

8. Don’t work out if you have acute pain.

Stop and modify what you’re doing if you feel pain in your lower back, your shoulders, or knees.

9. Choose a safe spot to work.

We recommend that planks be performed on a mat or firm flat surface so joints will not get strained to the extreme.

10. Don’t do planks right after meals.

Do the exercise at least one hour after eating to prevent stomach cramps.

1. Classic Forearm Plank

The first one is the classic forearm plank, with support from bent elbows and toes. Shoulders must have the elbows underneath, and the body in one straight line. This is safest and best method to build up the core and spine without risking the wrists.

2. Knee-Supported Plank

The second option is the knee-supported plank, ideal for beginners or those with compromised core muscles. It is performed in the same way as the standard plank but with knee support instead of toes. This removes lower back strain and enables users to work their way up to more challenging versions.

3. Side Plank

The third is side plank, in which support is on one forearm and the side of the foot. Top arm support can be on the waist or set up. This stabilizes the obliques as well as balance. Lower knee support can be used in case it is difficult to support oneself.

4. Dynamic Plank

The fourth is the dynamic plank, from forearms to hands. Start in a high plank, drop down into the forearms alternating with returning to the top. This engages the core, shoulders, and arms and introduces coordination. Perform with smooth movement without jerking.

5. Plank with Leg Lifts

The fifth technique is the plank with leg lifts. From a classic forearm or straight-arm plank, lift one leg 15-20 cm off the ground. This increases core and glute activation, improves balance, and enhances movement coordination.

Vadzim Siniauski, our osteopathic manual practitioner DOMP, MCIO, RMT, MD (Belarus), can assess your musculoskeletal health, guide you on safe and effective exercise techniques, and incorporate planks into a comprehensive plan that supports joint mobility, bone density, and injury prevention.

Contact osteopath Vadzim Siniauski today to schedule your visit. He would be happy to meet with you and discuss how osteopathic treatment can benefit you!

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