Planking is considered one of the most effective full-body exercises – and for good reason. Numerous scientific studies confirm its positive effects on core muscles, posture, and back health. But what exactly makes holding the plank position so effective?

1. Muscle Activation: Planks Work More Than Just Your Abs

One of the main findings from research: planks activate not only the rectus and oblique abdominals, but also deeper structures like the transversus abdominis – the deepest abdominal layer – along with spinal erectors, shoulders, chest, and glutes.

An EMG analysis by the American Council on Exercise (ACE) shows that planks generate more core muscle activity than traditional sit-ups – without any movement.

2. Preventing and Relieving Back Pain

Studies show that regular core training can significantly reduce back pain. Especially for chronic issues, activating the deep stabilizing muscles is key.

Planks support this effectively – and are also joint-friendly since they require no dynamic movements.

A Spine Journal study by Ekstrom et al. (2007) concluded that static exercises like planks are an effective way to unload the spine and strengthen back muscles.

3. Improved Posture and Body Awareness

Planking not only trains the body, but also enhances body awareness. Holding the position promotes an upright posture, which leads to better ergonomics in everyday life.

That’s why many rehab programs use static core training to correct poor posture and misalignments.

4. Effective – Even with Little Time

A major advantage: just a few minutes per day are enough to produce measurable results. Studies show that doing planks for 3–5 minutes daily over 4–6 weeks significantly improves core stability.

This makes planks the ideal exercise for anyone who has little time but wants to achieve a lot.

5. Even More Effective on an Unstable Surface

Scientists confirm: exercises on unstable surfaces – like the Plankpad – further increase muscle activation. The light instability forces the body to constantly make compensatory movements, engaging deeper muscle layers.

Studies on proprioceptive training show that unstable equipment improves neuromuscular coordination and control.

Conclusion: Planking Is Backed by Science

If you’re looking for efficient, time-saving, and joint-friendly training, planking is a top choice. And with the Plankpad, training becomes even more fun and effective – thanks to interactive games, app integration, and the unstable surface for maximum results.

Start today – and feel the proven benefits of planking for yourself!