1. A Toned Belly Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten. Keep in mind, however, that in order to really get "six-pack" abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.
2. Reduce Back Pain. Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back.
3. Flexibility While building strength, planks also increase flexibility in your posterior muscle groups.as it strengthens your hamstrings and even the arches of your feet and your toes. If you do a side plank, you can also stretch out your sides. To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.
4. Improve Your Mood Virtually. Every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.
5. Improve Your Balance and Posture. To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides.In addition, planks work all the muscles.