One of the main benefits of doing regular planks is that they strengthen the central part of the body - the muscles, bones and joints that connect the upper and lower parts of the body. Because we continually seek the center of the body during everyday life - when we lift, spin, stretch, and bend - it is probably the most important area of the body to work.

Forget the abs every day - they are not so effective at getting a flat and toned stomach muscles anyway. A recent editorial in the Navy Times, an independent Navy publication in the United States, also referred abs as "an outdated exercise" considered today as one of the leading causes of low-back injuries. 

While some exercises to work the center of the body can weaken and potentially hurt the back (like sit-ups or abs), the plank will actually help strengthen it. In particular, the muscles of the upper back become stronger.

Although a quick plank or two will not burn as much fat as cardiovascular exercises, it is a more effective way to eliminate fat. When you train to increase your strength, your metabolic rate rises even after you stop exercising ... it's something that does not happen with cardiovascular activity.

Physical activity is not just about keeping the central part of our body healthy and our tonic muscles - it's vital for the flexibility of our bones and joints.

Planking greatly improves both your posture and balance, and when done regularly, helps you to sit or stand up with ease.