I Did a 2 Minute Plank Every Day And This Is What Happened To My Body
ฝัง
- เผยแพร่เมื่อ 19 พ.ค. 2024
- A lot of people online and offline are singing the praises of doing planks every day. Have you tried planking?
We know and understand it's hard, but planking for 2 minutes every day will make your body better.
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🕒 Timestamps:
Intro - 0:00
1. Improved core strength - 0:41
2. Improved overall health and fitness - 1:39
3. Enhanced metabolism - 2:44
4. Improved posture - 3:46
5. Improved flexibility - 4:48
6. Better mental health - 5:24
7. Reduced back and spinal injuries - 6:00
8. Improved overall balance - 6:27
9. Improved mood - 6:56
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In a nutshell:
Improved Core Strength
2 minutes of high plank every day can help improve your core strength.
Planking targets all your core muscles, including your erector spinae, transversus abdominis, rectus abdominis, lumbar multifidus, internal and external obliques.
These core muscles need to be strengthened because it will help in supporting other body functions, including:
Reducing back pain
Improving your balance, flexibility, and stability
Preventing your risk of falls and injuries
According to a study, it was acknowledged that core strength will be able to protect the spine from excessive force generation during sporting activities.
Improved Overall Health And Fitness
Improved overall health and fitness are the results of doing 2minute planks every day.
It targets various muscle groups, making them particularly effective at improving your overall fitness.
The regular plank targets your back and core muscles.
Others, like the side plank variation, target your butt, hips, and abdominal muscles.
Enhanced metabolism
Doing 2 minute planks every day can also rev up your metabolism.
With that being said, it does not rank high in the list of metabolism-boosting exercises.
You must incorporate exercises such as burpees and mountain climbers with planking for a much more enhanced metabolism.
Despite this, there is no denying that planking can slightly improve your metabolism.
Improved Posture
Incorporating a 2-minute plank into your daily routine will help in improving your posture.
Many people are battling poor postures because of the nature of their jobs.
Some spend most of their time behind the desk, affecting how they position their back, shoulders, and neck.
In most cases, many of the people end up arching their back and having our shoulders in front.
Improved flexibility
Flexibility is one of the benefits you can get from planking regularly.
Planking for 2 minutes a day will expand and stretch all your posterior muscle groups, like your shoulders, shoulder blades, and collarbone, while also stretching your hamstrings, arches of your feet, and toes.
With a side plank added to your routine, you can also work on your oblique muscles.
This gives you further benefits when you hyper-extend your toes, a movement that is crucial for supporting your body’s weight.
Better mental health
Planking for 2 minutes a day has a specific effect on your nerves and makes it an excellent way to improve your overall mood.
How does planking do this?
Planking will stretch out muscle groups that contribute to stress and tension in your body.
Reduce back and spinal column injury
A 2 minute planking everyday allows you to build muscle while also making sure that you do not put too much pressure on your spine or hips.
According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain.
Improved overall balance
Does this sound familiar? Try to stand straight on just one foot and hold that position for as long as you can.
Improve your balance with 2 minute side planks and planks with extensions everyday, and you will be able to boost your performance in every kind of sporting activity.
Improved mood
An upright position will help you make you feel stronger and it exudes confidence, helping you in many social situations that always come in handy.
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ℹ️ Medical Disclaimer: pastebin.com/s0cHYHvf
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I’m in! Thanks for the motivation. 💞
😂😂😂
Gives new meaning to, “walk the plank”. I’m 60 and been planking and side planking in my 2-3 hour workout routine for the last three years. Since then, I’ve reduced my food intake to healthy levels, lost over 50 lbs and my lower back problems have reduced to almost nothing. It does work, but only with tenacity, dedication and persistence. Cheers!
Somehow, I've gone from 30 seconds of planking a day. To 2 minutes, 3 sets a day.
Same keep goin👏🔥
what are sers
@@dalwit A set is a group of repetitions
@@AllEyezOnDeRozan bro gave me the defenition 3 months later
@@dalwit atleast you got the definition
I'm 61. Bad posture. Started with 1:10 minute a day (10 sec to get in the right position). After 2 days I did 2:10. Motivation? While planking thinking about my brother with stage 4 cancer and his fight. 2:10 minutes are not to cry about.
It strengthens me both mentally and physically. My puffiness already disappeared after 3 days.
I will now start planking for 2 mins everyday! Thanks.
The thing is: if your already doing bodyweight exercises it won't be effective anymore. For example: I do 1 min plank everyday for a month and I see huge results, but if you continue the next month with it, it won't have any effect anymore. So you'll have to do it longer.
@@frozenice1715 you don't have to do it longer if you add resistence to the exercise, like for example, if you add weight.
Me bhi kar raa hun changes aane laga hai six pack hoga 1 months baad 🥰🥰 2 minutes daily
Yep, first mounth 60 sec, after you need to add 30 sec for next mounth
I started doing planks to build my core to help with a herniated disc in my back. The pain has decreased and I agree with this video... It has helped my mood. Also seeing results is pushing me to work harder which has given a more positive mindset. And truly just love the feeling in my muscles that you can feel they have been worked from shoulders, arms, core and down into your legs
I don’t believe the narrator has done any planks.
😆
Word right talks about it like he’s done it.Probably has the body of a stick.
🤦🏽♂️ he certainly don’t sound like he would
Just because you don't believe it; dosen't mean it's true.
@@TBRRBT just because it could be true does not mean it is true 🤔
In case you guys are curious. This is really working 🤗😊☺️
I have been doing planks 2-3 times a week with abs. Will plan on every day.
People with back pain, do yourself a favor and plank every day for atleast 1 to 2 minutes, it greatly helped with my lower back pain
I am 17-year-old boy and i made a new record: 4 minutes and 2 seconds. it was very hard work today!.
I'm still struggling with 3mins and I'm supposed to do 3:30 today💀
I'm a 17 year old girl and can plank up to 3:30 minutes
Planking is just an introduction. It shouldn't be the go-to for ab exercises. If anything, it's a first step in properly doing other ab specific exercises. Some people with terrible core strength go right into sit ups or other advanced ab exercises and don't perform them well because they have a weak core. Doing planks at first for a couple of months will help you develop core strength so you CAN do the more advanced ab exercises.
When I started planking for the very first time I can do only 40 secs to 1 minute, now in my 1 month and about 3 weeks I can do 6 minutes and above.
Bro did you get 6 pack abs by doing plank🤔
Planking for that long is redundant
@@SeriousRodgerafter 2 mins not worth a fuck
Very effective simple exercise for maintaining good health.
Very informative and positive. I am beginner in planking, 30 secs. After this video of again good information will work on that 2 mins. thank you.
Ur still going?
@@joelclaesson3188 sorry so late in reply. Yes sir still going. My doctor advised me to cut down to 1 min per day, i am a female, in my early 70's, she felt 1 minute was enough. However, your video inspired me to push longer. Thank you.
Doing 2-2.30 minutes planing helps good for gym exercises 🤩
PLANK IS ONE OF THE BEST WORK OUT.EXCELLENT....... AMAZING RESULT WITHIN 15DAYS.....
Are you serious? Results within 15 days?
Why type of things have u noticed
planking ain't give no abs
@@VeteranGOD You need a diet and other workouts too.
I can tell. Puffiness disappeared after 3 days, my wist already shows more curve, my upper legs look less puffy, as are my upper arms. My son noticed after 3 days.
Very good and wonderful experience
I'd recommend wearing boots while planking, so your toes don't move like regular shoes as the shoe bends.
I use toe skin
Just plank dude. People get wrapped up in the most trivial details
2 minutes isn't enough work and certainly won't produce wash board abs. I'm currently at 10 total minutes a day and I've noticed more of a difference in lower back stability while deadlifting than any ab changes
agree lmao this guy is full of crap planks only help strengthen the core not having good abs
i think this is more towards people who dont exercise at all
What about 5 mintues
You're wrong 2 minutes is more than enough
That’s exactly what I need, thank you.
i end up shaking like a shitting dog.
Hahaha.
I'm on a Month Plank Challenge. I started out just doing a few planks at 20 seconds. Now I'm up to 1 minute. I have to make the rest of the month.
Gonna begin today
I’m 14 and i have been doing a 2 minute plank for a month and started getting my abs into shape and then I thought to research about it.
You should check out Bruce Lee, he was all about bodyweight exercises like this.
@@lordwrath9621 bruce lee? Never heard of him.
@@arshaam Prepare to be amazed! He was the quickest, smallest, strongest of them all. He was also in some 1970s kung fu movies. The only one to beat up Chuck Norris!
@@lordwrath9621 i was just kidding man, I’ve watched his movies, he’s my martial arts role model. I love him.
I already do Planks daily for 1.5 mins, now I will increase it to 2min🤟
Fact : Exact one year ago, "Body Hub" posted a "1 min Plank" video👍
For start dasting is important!
My each day routine:
Plank, pushups and other floor exercises
Cold shower
-Eating only when I am hungry (at weekends I do not eat)
-Nofap.
I am not dopamine addicted
Yes but u need to follow with diet for 6 pack but nevertheless u will get ur core muscle benefits and all the perks.
I try to do a different monthly challenge and for November I am going to try to do a total of 10 minutes worth of planks every day. Do 30 seconds on and 30 seconds off until I can do more. Is doing 10 total minutes a day a lot for your body? I also workout 4-5 times a week.
Well if u want to lose weight, you also have to let you muscles rest.
I plank 3x1 Minute every day. I try to improve my body So that i can make 3x2 minutes
The greatest decision you’ll make is adding the plank to your workout.
I'm 63 but i can do 1 min elbow planking and 30 seconds for the other style of planking.
My second day of 3 minutes planking.. will continue this till I see no results but at least for two months
how much time i need for it?! coz im doing 2 and a half mins 2 times every 2nd day XD and go for a burn out the rest of the week! but im still a pudding after like 3 month 😅
Good info, a little over the AI voiceover, but the information is helpful.
Every since I started doing planks I’ve been able to squat 3 plates for 5 reps without a belt
I only tried this for just over a week and I seen a lot of differences with my body.
Ty now my turn
Ty now my turn
Ty now my turn
@@winnerfam2023 MY TURN!!
@@winnerfam2023 MOM SAID ITS MINE
6min 53sec is my record 😂😂💥
idk how but suddenly ive managed to do a 2 minute plank before i couldnt even do 30 seconds(also i dont train at all only pe class and thats only warm ups and we only once did a plank and it was only 15 secs) and that wasnt my maximum thats just when i stopped because it was kind off honestly severely painfull so idk how much i can fully do
improves digestion.
Yes it's useful
Wait what would happen if you were on a water fasting and did planks
is this reupload?
I did push up blank and squat for ablout 3 weeks now :v but nothing happen
2 mins is a little brief to expect all these results
I think the narrator is a relative of Mickey Mouse, the voice is worthy a fresh one across the lips 😂
Mood enhancer
I'm in., too.
Good
My record is 3 minutes and 4 seconds
The dog planks it's whole lyf tym but no six packs y?
I just did it
More small meals?
اين الترجمه بالعربي ترجم بليز
1 did a whole week for every day
I do 5 min 33 sec everyday 🥰
@@afraqureshi6983 isey abs bahi atah hai. :) Bas calorie reduce karo daily requirement sey then wait for 6 months :).
Squats, deadlift and Full Burpees actually help with abs more ;).
👏👏👏👏👏👏👏👏👏👏👏👏👏👏
For bignners its difficult for 2 mint 😳
Just planking alone may not give significant changes. I have been doing planking regularly for about 3 to 4.5 mins daily for last 2 months but nothing significant as been claimed by many. But I believe it has to be combined with other exercises or work outs.
Add cardio and strength training.
Ofcourse...Planks should be done along with other exercises, alone Planks show negligible effect😕
How we eat is the main reason most of us don’t have visible abs.
You'll have to do it longer now. I do planks too and first I did one minute a day and after a few weeks it doesn't have any effect anymore and I increased it to 2 mins. I do it with push ups, tricep dips and squads combined.
Invest in ah weight vest, I use 20lb. Wash board abs wa lah😎
at 2:55 is a demonstration of the incorrect form for mountain climbers
Show before and after pics.
do you lose weight?
I do 12 min and 15 sec everyday
U probs ripped my guy
@@thestuntkids2391 I lost a lot of weight 👍
That’s awesome! Do you break them up into sets?
@@joshwatts5869 No, I do it in the morning before I go to work, full 12 minutes
@@venko7329 is it good for loosing weight?
Can i do sets? Than full 2min?
Yes, it’s actually better to do multiple 1 minute sets vs a single long plank. As you get less benefits after pushing a single plank for too long.
Which is better side planks or regular plank
both
Both for sure
Along with a caloric deficit of 2-400 calories plus just W/ planking everyday, you’ll get ripped.
so I planked for 2 minutes everyday while eating garbage and build hard rock abs
I did a 2 hour plank XD
So :
Change your diet, eat healthy, exercise across multiple disciplines, avoid alcohol, drink more water, and also do some planks and you’ll magically lose weight, have more pronounced abs and be fitter.
But it’s all due to the planking. 🙄
2 minutes 😳?
I do 1 min plank with 25kg plate everyday before starting my workouts. Then it's good or not?
Do after workout
After workout i do stretching for increasing my height and after that do one cardio.
@@healthyahmad4771 hay you can add plank in ur cardio
@@healthyahmad4771 stretching does not increase your height, where are you learning these lies
@@devo9073 I mean hanging exercises
Good now I am doing this practice for reducing body weight
I always plank probably l can even change hands .
Planking for more than a minute is a waste. Start progressing after that (walking planks lside leg lifts, ect.)
Im 13 yrs old and i can do atleast 2 mins
I can do a plank for 15 minutes.
Nobody asked
Not wearing a weight vest though 😛
@@vondbee7091 of course not
I am 13 years old and I am gone do it
Make sure you pay attention in class as well. Your grammar needs improvement 😉
@@vondbee7091 underrated
I am fat but not more and I can do planks for 2 minutes twice in a day
Planck Time
🥺
🥺
These are the new breed of click bait type slickly produced videos
I did 7min wild
2 minutes of plank everyday and sets?
three sets are good with regular rest
@@prakhyatmeena7107 thank you for the information
Dude at 3:51 is cheating, for sure.
I do this for 3 min
Zillionth 👻
A lot of lies in this video, simply doing a plank will not reduce health conditions. Pairing a healthy and balanced diet a long with exercise reduces the chances of health conditions.
So is core strength thing a lie
@@kavbtyrhi3472 yeah but only to a certain extent, core strength can also be trained through weight lifting, mobility, yoga and palates.
First
SEXPACK
ABSOLUTE BS.