Core Performance: How Plank Exercises Deliver Big Results in Just 2 Minutes a Day
Core Performance: How Plank Exercises Deliver Big Results in Just 2 Minutes a Day
Why consistency (not crunches) is the key to a stronger, flatter midsection.
A new study says that doing plank exercises for 30 minutes total across 15 days straight can help burn belly fat and give a slim, toned waist. Here’s how and why this simple move works better than most people think: Planks are not just an “ab workout” that activate your entire core, including your transverse abdominis, obliques, lower back, and deep stabilizer muscles. These are the muscles that actually flatten your waist. The real reason they burn fat: When you plank, your body recruits multiple muscle groups at once. This increases energy expenditure, firing up your metabolism even when you stop.
Researchers have found that doing a plank routine totaling 30 minutes across 15 days (this equals 2 minutes/day) improves core endurance, waist stability, and midsection tightness. Consistency - not intensity - creates the biggest change.
Traditional crunches only work the surface abs. Planks engage the deep core - the “corset muscles” that pull your stomach inward and create a natural slimming effect. A strong core lifts the ribcage, supports the spine, and reduces anterior pelvic tilt. Translation: Your stomach looks flatter even before fat loss happens.
The core is involved in everything - walking, lifting, standing, and sitting. Planks strengthen your entire kinetic chain, which means a firmer, more stable midsection. Just 2 minutes a day is enough. Harvard Research showed short daily planks increase metabolic rate and improves core activation. This means even the smallest dose will yield big results.
Why results show up fast? When deep core muscles activate consistently, they improve abdominal tone, posture, and stability within 2 weeks, giving the midsection a tighter, more sculpted look. The formula: 2 minutes per day for 15 days straight. Plus, consume a high protein diet with a stable caloric balance and daily hydration. This speeds up fat loss and enhances visible results.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her sons, Zach and Nik. For more information about her studio, including private sessions and group workout classes, visit her Facebook page, www.coreperformancefitness.com or call 716-698-1198.
