Many people dread doing planks because they feel like time goes by too slow whenever they&#39;re doing planks however doing planks targets multiple muscles at once.
The muscles planks targets are: glutes, quads, shoulders, arms, and core. Having strengthed these muscle areas stabilizes the pelvis, knees, and provide stability.

Planks strengthen the entire body

If you sit all day, doing the planks will benefit you well. Doing the planks promote good posture by making sure your core muscles support your spine well and keep your body upright. 
Doing planks keeps muscles like the diaphragm, pelvic floor, internal obliques, and abs healthy. They brace your spin with ease and with a strong core, your spine is properly aligned, thus helping our posture.

Planks improve posture

Aside from strengthening the core and posture-improving effects of the planks, it also helps reduce back pain. Planks provide relief by increasing our awareness of spinal alignment and posture, meaning to say that if makes us wary of how to hold our bodies (postural awareness).

Planks help reduce back pain

Having good posture helps us keep safe because we are properly distributing our weight during planks. Moreover, by doing the planks more often or at least practicing it consistenly helps us avoid doing awkward and incorrect movements that may lead to injury and pain.

Planks help in injury prevention

When we do the planks we&#39;re forced to keep our weight balanced all over our body to prevent injury, but we use our toes and arms to hold up our weight. The benefit of doing planks is that it can be modified in ways that we can learn how to balance ourselves better.

Planks enhance our balance

The classic plank actually lengthens and stretches our hamstrings, even though it doesn&#39;t feel like a typical stretch. 
Planks also stretches the arches and balls our our feet that furthers improves our balance and range of motion, while side plank stretches our obliques which makes our trunk easier to rotate.

Planks can increase flexibility

Holding a plank has some serious benefits. Plank exercises challenge the entire body, giving you the most burn for your buck. Planks are especially excellent for working the core, which is crucial for mobility and pain relief. Here are 6 more benefits of plank exercises.

Stashed ideas

6 Unexpected Benefits of Doing Planks (Beyond Building Core Strength), According to Personal Trainers

We all have been taught not to slouch and to stand up straight, and for good reason: Bad posture is the perceived culprit for back pain, fatigue and headaches. In reality, it is a symptom of some underlying problem we don’t know about yet.
If the person has the wrong posture, a physical therapist can examine the core problem, like muscular tightness, spasms or weakness, and provide the relevant exercise routine to follow.

Perfect Posture Is A Myth

Health

Constant bad posture, from activities like sitting on the workstation all day, may not give us any pain now but can elongate or tighten certain muscle groups over time, creating problems in the future.
It helps to be posture conscious and perform sitting exercises to maintain blood circulation and muscle movement. Breathing exercises help a lot too.
Your body does great if it is moved around often.

Stop Future Illnesses

Your posture may not be the root of all your problems, but you can still improve your position and reduce back pain.

Perfect posture doesn’t exist—but you can still improve yours

When it comes to preventing aches and pains, there is no right way to sit. 
<ul>
<li>It is a myth that sitting upright is good, and slouching is bad. There’s actually no evidence to support this. </li>
<li>Sitting up straight for a while becomes uncomfortable. We all realize this but are quick to suggest sitting upright is the best. </li>
<li> Sitting up straight is more socially acceptable than slouching. </li>
<li>Slouching and bad posture will not cause chronic back pain. </li>
<li>Genetics, anxiety, sleep patterns and stress play a role in poor posture.</li>
</ul>

There is no ‘right’ way to sit

Regular chair and desks versus ergonomic work stations do not make much of a difference. If they do work, it is because of novelty and usually short-lived. 
<ul>
<li>If you are pain-free and sitting comfortably, you don&#39;t need to change. </li>
<li>If you experience a bit of pain, play around with your chair and find a better way to sit. </li>
<li>If you have persistent pain, try different chairs and find one that&#39;s right for you.</li>
</ul>
Instead of getting up and moving at prescribed intervals, people should just move more.

Find the best sitting position for you

Stiff as a board or slouched like a sloth? Pull up a chair and take the weight off your feet as back pain researcher Dr Kieran O’Sullivan explains how to sit.

A scientist's guide to life: How to sit correctly

Whenever you're doing something that does not require use of your hands, turn them so that they're palm-side up. You also can do it while standing or walking, leaving your arms down at your sides and turning your palms so that they face outward in the direction you're facing.Doing the palms up consistently helps your body to correct the posture by itself.

Turn Up Your Palms

Want to improve your posture quickly, for free, with almost zero effort? I recently did it. So can you. I don't deserve any credit for this accomplishment. I didn't invent the technique, nor, as I mentioned, did implementing it ask much of me. I can, however, vouch for its effectiveness.

Improve Your Posture in One Simple Step

The childhood advice of sitting up straight, shoulders back, is incorrect.
Sitting this way takes effort. We end up arching our backs by tensing up our muscles. When we tighten them, we shorten them, and that arches the back, loads the discs in the lower back, and pushes the edges of the vertebrae against each other. Over time, that could alter our anatomy.

How we're sitting

If you tend to slump, you need to learn to lengthen your back. Use the time that you&#39;re sitting to stretch yourself against the backrest. 
<ul>
<li>Sit with your bottom well back in your chair while moving your upper body away from the backrest.</li>
<li>Place your fists on the front lower border of your rib cage, then gently push back on your rib cage so as to elongate your lower back.</li>
<li>Then, grab some place of your chair and make yourself taller by gently pushing the top of you away from the bottom. </li>
<li>In that position, put your back against the chair&#39;s backrest. Ideally, the chair would have some grippy thing mid-back to hold you.</li>
</ul>

The tendency to slump

For a healthier back, develop the &quot;inner corset&quot; core strength: the group of core muscles that support your spine. Crunches are not the best exercises for this purpose as they also crunch your discs and nerves.
You should engage particular muscles deep in the abdomen and back; then your muscles can take care of your back.

A healthier back

Standing desks can be good, but it depends on how you hold your body. When the average person stands, they lock their knees back, the hips forward and arch their back. 
When you stand, adopt a stance of &quot;readiness,&quot; maintaining a little bit of spring in your knees. It takes muscular effort but will spare your joints.

Standing desks

It is important not to lie down on your front when you sleep as this position tends to arch your back, and your neck turns 90 degrees. 
Instead, try sleeping on your back or side. If you suffer from pack pain, sleep with a pillow between your knees to balance your hips.

Sleep affects your back

By making just a few basic corrections, you can ease your back strain and discomfort, says posture expert Esther Gokhale.