A plank is a popular isometric exercise, involving muscle contraction without visible movement, making it a static hold for the core. Many people overestimate the caloric expenditure of this exercise, assuming it burns a high number of calories due to the physical effort required. A 60-second plank, while challenging for muscle endurance, results in a relatively small calorie burn compared to dynamic exercises. Understanding the exercise’s true value requires looking at typical energy estimates and the plank’s actual purpose in a fitness routine.
Calculating the Calorie Burn for a 60-Second Plank
On average, an adult burns approximately 2 to 5 calories for every minute spent holding a standard plank position. This minimal contribution to daily energy expenditure varies by weight. For instance, a person weighing 150 pounds might burn 3 to 4 calories, while an individual weighing 185 pounds may burn 4 to 5 calories.
The calculation for energy expenditure compares the rate of energy used during the activity to the energy used at rest. Since the plank is isometric, the body does not perform the large, repetitive movements found in dynamic exercises like running. Due to this static nature, the total energy demand is low, even though the muscles are under tension.
Individual Factors Influencing Expenditure
The precise number of calories burned changes based on several individual physiological factors. Body weight is a primary determinant, as a heavier person requires more energy to stabilize and hold their mass against gravity, resulting in a higher caloric expenditure per minute.
The intensity and quality of the plank form are also significant factors. A “sloppy” plank with reduced muscle engagement burns fewer calories than a well-executed hold where the core, glutes, and quadriceps are fully contracted. When fatigue sets in, the body recruits more muscle fibers, which increases the effort and energy required. A person’s overall Basal Metabolic Rate (BMR) also influences the rate of calorie burn during a static exercise.
The Primary Fitness Benefit of Planks
While the calorie burn from a 60-second plank is low, its true benefit lies in its effectiveness as a strength and stabilization exercise. The plank is a full-body movement requiring the simultaneous contraction of multiple muscle groups, including the abdominals, lower back, shoulders, and glutes. This total-body activation trains the deep core muscles, particularly the transverse abdominis, which stabilizes the spine.
The exercise significantly improves core stability and muscular endurance, which is the ability of muscles to sustain a prolonged hold. Enhanced core strength translates directly to improved posture by supporting the trunk and upper body. This improved alignment helps reduce strain on the lower back, providing a protective benefit against back pain.
The plank is best viewed as a strength and endurance builder, contrasting with cardiovascular exercises that prioritize rapid caloric expenditure. The small number of calories burned is a side effect of the muscle work, not the main goal. By building muscle and improving stability, the plank supports better performance in other, more calorie-intensive exercises, making it a foundational component of a comprehensive fitness routine.