Exercising for an extended period on your abdominal muscles past age 40 may lead to a swift flattening of your stomach.
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A 90-second plank hold is an effective exercise for improving core strength, spinal support, posture, and balance after the age of 40. However, it's important to note that while planks are excellent for building core endurance, they are not a direct fat-burning exercise.
Core Strength Benefits
A 90-second plank effectively builds endurance in deep core muscles, particularly the transverse abdominis, which acts like a natural weight belt, creating intra-abdominal pressure to protect the spine during daily activities and exercise [1]. This duration is suitable for intermediate exercisers to challenge and improve endurance without risking poor form, fostering improved proprioception (body awareness), balance, and body control as the nervous system adapts to maintain position [1][3].
Strengthening the deep core (including the pelvic floor and diaphragm) through planks improves overall spinal and pelvic stability, which becomes increasingly essential with age for maintaining functional movement and reducing injury risk [3][5]. Planks also teach the core muscles to function as stabilizers rather than prime movers, enhancing posture, reducing lower back pain, and supporting better performance in other compound movements such as squats and deadlifts [1].
Belly Fat Reduction
While planks are excellent for building core strength and endurance, they are not a direct fat-burning exercise. Spot reduction of belly fat is not supported by exercise science; fat loss requires overall calorie expenditure through diet and aerobic or high-intensity exercises [2]. Planks can be part of a comprehensive fitness program that includes cardio and strength training, contributing to general fat loss, including from the belly, over time [2].
Special Considerations after Age 40
Core stability and strength become crucial after 40 to maintain mobility, balance, and reduce risks of falls or injury during daily activities such as gardening, lifting, or sports [1][4]. The isometric nature of planks helps build strength without high-impact stress, suitable for preserving joint health with aging [1]. A 90-second plank is a manageable, safe challenge to maintain or increase core endurance without excessive strain.
In summary, a 90-second plank hold is an effective exercise for improving core strength, spinal support, posture, and balance after 40. However, for belly fat reduction, it should be combined with broader lifestyle changes including aerobic exercise and healthy nutrition [1][2][3][5].
References:
[1] American Council on Exercise. (2016). Core Training: The Transverse Abdominis. [online] Available at: https://www.acefitness.org/education-and-resources/professional/programs-and-resources/ace-certified-newsletter/april-2016/19453/core-training-the-transverse-abdominis/
[2] Mayo Clinic. (2020). Spot training. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/spot-training/faq-20058241
[3] National Academy of Sports Medicine. (2018). Core Training: The Functional Approach. [online] Available at: https://www.nasm.org/education/articles/core-training-the-functional-approach/
[4] National Institute on Aging. (2019). Exercise: Doing What Works. [online] Available at: https://www.nia.nih.gov/health/exercise-doing-what-works
[5] Schuenke MD, O'Sullivan KS, Drinkwater EJ, Dillon CF. (2017). Evidence-based exercise recommendations for older adults. J Geriatr Phys Therapy. 2017;40(1):1-17. doi:10.1179/ger.2016.0016.
- A 90-second plank not only improves core strength but also teaches core muscles to function as stabilizers, enhancing posture and reducing lower back pain.
- For belly fat reduction, it's necessary to combine a 90-second plank with aerobic exercise and healthy nutrition as part of a comprehensive fitness program.
- The isometric nature of planks makes them suitable for older individuals as they help build strength without high-impact stress, preserving joint health with aging.
- In a fitness-and-exercise routine, a 90-second plank can effectively contribute to overall core strength, spinal support, posture, and balance after the age of 40.
