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10 Minute Plank Workout – 10 Ways to Empower Yourself

10-Minute Plank Workout

Planks are incredibly popular but very few know how efficient they are. In fact, a recent study shows that regular plank exercise can improve physical fitness some levels of immunocyte function (in middle-aged men) in a period of 4 weeks. A 10 minute plank workout daily can empower you with great dexterity. This exercise requires great focus and mental strength, and can sync your body and mind, making you feel better about yourself.

Since this exercise requires no equipment and can be done anywhere, it’s a great for core strength and muscle development. And the best part is – you can do it on-the-go. All you need is a flat surface to fully stretch out with all the limbs wide spread so you can start doing this exercise. 

However, don’t be fooled by this stationary exercise. While it looks easy, it can give you a killer burn on your core. It is the most effective exercise you can do using your body weight.

From your abs to gluteus, spine to quads, this exercise strengthens your muscle without any body movement. The key to get maximum results is to focus on the correct form and hold your weight.

Try this complete, body-weight only workout routine.

Take me the Squat Wolf 10-minute Plank Workout

10 Ways to Empower Yourself 

You will be surprised as what a daily 10 minute plank workout can do for you. Let’s look at the incredible things that will start to happen if you follow a daily 10 minute planks workout.

1. You Will Build A Stronger Core

Planks are best known to strengthen your core muscles. To start off, they give your core a solid burn. The start of the 10 minute plank workout maybe easy but you will start to feel your body weight after a while. Make sure you keep your body straight and do not lose focus.

While planks help you shed fat and burn calories at a slower rate, they do give you a flatter stomach and harden your abdominal muscles steadily. It may sound easy to do, but within the first 30 seconds, you’ll really start to feel them!

Want to set your core on fire? Try this ab workout routine!

2. You Will Have A Solid Spine

Another benefit of this exercise is that it strengthens your spine without any flexing, effectively. Usually abdominal and back exercises such as crunches and sit ups cause back injury. Planks are more frequently used in military training for its effectiveness.

Lower back pain has become the leading cause of disability, according to the Global Burden of Disease 2010. Flexion exercises for back can be dangerous for weaker spines. Therefore, planks are the best solution for back pains.

Feel it in your lower back? Train your core with flutter kicks instead!

3. You Will Be Able To Hold A Better Posture

Planks are a great way to strengthen your spine without any flexing. Usually abdominal and back exercises such as crunches and sit ups cause back injury. Planks are more frequently used in military training for its effectiveness.

Lower back pain has become the leading cause of disability, according to the Global Burden of Disease 2010. Flexion exercises for back can be dangerous for weaker spines. Therefore, planks are the best solution for back pains.

Struggling with poor posture? Try fixing your rhomboid pain!

4. You Will Be Able Power Pose To Feel Confident

Harvard Business School, social psychologist, Amy Cuddy has spoken about power posing at a Ted Talk. She says that a two-minute power posing will skyrocket your confidence.

Power posing is pulling out your chest and posing like Superman. We can use such technique before any big performance or event for a boost. Planks tend to give you a power pose naturally without you making any effort.

Try these 4 shoulder cable workouts to build those boulders that give you confidence!

5. You Will Gain Mental Strength And Focus

When you are in a plank position, the timer on the floor ticks way slower. You know you have to reach the target and stay put. That is when your mental energy and focus are tested and you gain mental strength.

Planks won’t just strengthen your body, but also give you mental strength. Planks require lots of focus and mental energy to stay in a straight position. Daily 10 minute plank workout will also let you keep the mental focus for the day.

Check out 4 types of workouts and their benefits for your mental health!

6. You Will Boost Your Metabolism

Experts suggest planks over other exercises for faster calorie burn. Planks are great for people with older age for a couple of reasons. As we age, our metabolism rate slows down significantly. Moreover, planks are safer exercise for older people with back problems.

Therefore, 10 minute plank workout everyday would be a perfect solution for people with sedentary lifestyle.

Want to boost your metabolism? Check out the Fast Metabolism Diet!

7. Your Body Will Have More Flexibility

Planks won’t just strengthen your body, they will also make your body more flexible. Plank position stretches posterior muscles of your back and legs. From your collarbone to toes, the stretch provides a greater flexibility.

Our muscles tend to contract and tighten if we skip our exercises. 10 minute plank workout would make sure you have loosened and stretched muscles every day.

Want to improve your flexibility while targeting your core? Try these 4 effective ab exercises!

8. You Will Get a Better Balance

Stronger core muscles will let you hold your body easily. As your core connects your upper and lower body, a stronger core will you better balance. A better balance will let you execute physical tasks way better.

Improve your balance with these 10 stability ball exercises!

9. You Will Have Extra Energy

With a better balance and more flexibility, your daily tasks will become easier to perform. At the same time, you will have more energy to work throughout the day. Due to less fat and stronger muscles, there will be less exertion on your body.

If you want to keep up with the energy, do not miss your 10 minute plank workout.

If you’re feeling low on energy, try these on-the-go healthy snacks for busy people before workout!

10. You Will Be Happier

Putting it all together, ultimately you will be happier with your performance and productivity. As a result, your mood would be elevated and you will lessen your stress and cortisol levels. At the end of the day, what matters is you are living a positive and happier life.

Check out how exercise boosts your mental health and makes you feel happier!

Try Out the Squat Wolf 10 Minute Plank Workout

Squat Wolf has designed a 10 minute plank workout for tone your abs, glutes, quads, arms, and shoulders.

The key to get best out of it is consistency. The most powerful thing would be to add the workout to your daily routine. Creating a habit. Experts say it takes 21 days to create one. We suggest you try it out for 21 days and witness the empowerment.

10 minute plank workout

Frequently Asked Questions

Do planks help get a flat stomach?

A plank can work all the muscles in your belly, making it the perfect exercise to get a flat belly.

How many times a week should you do the plank?

It is advised to practice planking everyday and spacing the exercise out to 3-4 times a day increasing by 10 seconds every time.

What are the benefits of doing planks?

Planks help you improve strength and endurance in your back and core muscles, as well as improving posture and balance.

How long should you plank a day?

Planking duration depends on how long you can hold a plank. Work towards failure and try increasing the time by 10 seconds every time you try.

Can you get a 6 pack from just planking?

Just like any other exercise, to get a six pack it is important to have a calorie deficit diet as planking only strengthens your core whereas the diet makes them visible.

If you can hold a plank for two minutes, you are already in the category of “fit”. Challenge yourself further by adding difficult variations.

 

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