Planks are highly effective abdominal strengthening exercise. It burns 3-5 calories per minute. The more repetitions you do, the more calories you will burn. If you have a high muscle-to-fat ratio, you will also burn more calories during repetitions.
How to do basic Planks
Lie facedown on the mat.
Raise your body up on your forearms, keep the elbows directly under your shoulders.
Squeeze your inner thighs and glutes together.
Curl your toes under. Draw your belly button in and up to engage your core.
Raise your knees and your back flat and straight.
Hold your entire body in a straight line, with your neck relaxed and your head stretching forward slightly.
Keep your gaze on the floor.
Hold this position for as long as you can with a flat back for 20 to 30 seconds to start. Try to build up to holding this position for one minute or longer.
A plank helps to burn fat rapidly because it can engage multiple muscles at once. It also benefits the core strength of the body and boosts the metabolic rate to lose weight. No wonder, a plank is an excellent choice to stimulate the whole body.
While doing it, muscle ups increase metabolism rate and burn more calories than fat while you’re at rest.
It improves muscle-to-fat ratio so you are more likely to avoid obesity-related illnesses like high blood pressure, high cholesterol, heart disease, diabetes.
It strengthens the back and the muscles surrounding the spine. This helps improve the posture, which may keep you safe from back injury and strain.
There are many variations of Planks which help in burning calories more rapidly.
So last but not least, Planks increase muscle and boost metabolism, so they help to sustain higher levels of caloric burn during rest. They are an excellent addition to a well-rounded exercise routine, which also includes cardio workouts.